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YOURS  FOR  SLEEP 


YOURS  FOR  SLEEP 


BT 

WILLIAM  Sr  WALSH,  M.D. 


"Sleep,  thou  most  gentle  of  the  deities." — Chrro 


NEW  YORK    '  >>'/>*•'»*. 
E.  P.  DUTTON  AND  COMPANY 
681  FIFTH  AVENUE 


COPYRIGHT,  1920, 
BY  E.  P.  BUTTON  &  COMPANY 


All  Rights  Reserved 


Printed  in  the  United  States  of  America 


TO 

J.  W.  K. 

THIS  VOLUME 
IS  AFFECTIONATELY  DEDICATED 

BY  THE  AUTHOR 
PHYSICAL  toucAiioN  DEPART  KENT 

23097 


2052804 


PREFACE 

THE  object  of  this  little  volume  is  not  only  to 
help  the  sleepless  sleep,  but  also  to  instruct  them 
on  a  few  of  the  principles  of  right  living,  a  dis- 
regard of  which  is  most  often  the  sole  cause  of 
their  disorder.  For  this  purpose  the  more  com- 
mon causes  of  insomnia  are  considered  at  some 
length. 

Many  authors  have  been  consulted,  not  only 
medical  but  lay  also;  for,  as  Oliver  Wendell 
Holmes  remarks:  "Medicine,  sometimes  imper- 
tinently, sometimes  ignorantly,  often  carelessly 
called  'allopathy,'  appropriates  everything  from 
every  source  that  can  be  of  the  slightest  use 
to  anyone  that  is  ailing  in  any  way,  or  like 
to  be  ailing  from  any  cause.  It  learned  from  a 
monk  how  to  use  antimony,  from  a  Jesuit  how 
to  cure  agues,  from  a  friar  how  to  cut  for  stone, 
from  a  soldier  how  to  treat  gout,  from  a  sailor 
how  to  keep  off  scurvy,  from  a  postmaster  how 
to  sound  the  Eustachian  tube,  from  a  dairymaid 
how  to  prevent  smallpox,  and  from  an  old  mar- 
ket woman  how  to  catch  the  itch  insect.  It 

rii 


viii  PREFACE 

borrowed  acupuncture  from  the  Japanese,  and 
was  taught  the  use  of  lobelia  by  the  American 
savage.  It  stands  ready  to  accept  anything  from 
any  theorist,  from  any  empiric  who  can  make 
out  a  good  case  for  his  discovery  or  his 
remedy." 

If  this  volume  serves  but  a  few  of  those  who 
may  read  it  the  author  will  feel  that  his  labors 
have  been  amply  rewarded.  W.  S.  W. 

"Beside  the  cloudy  confines  of  the  western  night  and  the  distant 
Ethiopians,  there  is  a  misty  grove,  impenetrable  to  the  brightest 
star,  and  under  the  hollow  rocks  an  immense  cave  descends  into 
the  bowels  of  the  mountain,  where  sluggish  nature  has  placed  the 
halls  of  lazy  sleep  and  the  drowsy  god.  Motionless  Rest  and  dark 
Oblivion  stand  on  guard,  and  torpid  Sloth  with  never  wakeful 
eye.  At  the  porch  sits  Ease  and  speechless  Silence  with  close 
contracted  wings,  driving  the  murmuring  winds  from  the  roof, 
forbidding  the  foliage  to  rustle  or  the  birds  to  twitter;  here  no 
roaring  of  the  ocean,  though  all  the  shores  resound,  no  crashing 
of  the  thunder;  the  stream  itself,  gliding  along  the  deep  valleys 
close  to  the  grotto,  rolls  silently  between  the  rocks  and  cliffs;  the 
sable  herds  and  flocks  recline  at  ease  on  the  ground;  the  newly 
sprung  grass  withers,  and  the  vapors  make  the  herbage  languid. 
Glowing  Vulcan  has  formed  a  thousand  statues  of  the  god 
within;  close  by  is  wreathed  Pleasure;  here,  in  attendance,  is 
Toil  inclined  to  rest;  here  the  same  couch  receives  Love  and  Wine; 
deep,  deep  within  he  lies  with  his  twin-brother,  Death,  a  sad 
image  to  none.  Beneath  the  dew-bespangled  cavern  the  god  him- 
self, released  from  cares,  crowned  with  drowsy  flowers,  lay  on 
tapestry;  his  dress  sends  forth  exhalations,  his  couch  is  warm 
with  his  lazy  body,  and  above  the  bed  a  dark  vapour  rises  from 
his  half-shut  mouth.  The  one  hand  sustains  his  hair  hanging 
over  his  left  temple,  the  other  has  dropped  the  horn  unheeded." 

r— STATIUS:  Thebais,  X,  84. 


PREFACE  « 

"It  covers  a  man  all  over,  thoughts  and  all,  like  a  cloak;  it  is 
meat  for  the  hungry,  drink  for  the  thirsty,  heat  for  the  cold,  and 
cold  for  the  hot.  It  is  the  current  coin  that  purchases  all  the 
pleasures  of  the  world  cheap,  and  the  balance  that  sets  the  king 
and  the  shepherd,  the  fool  and  the  wise  man,  even." 

— CERVANTES:  Don  Quixote. 


CONTENTS 

CHAPTER  PAGE 

I.    THE  PHYSIOLOGY  OF  SLEEP  ....  i 

II.    WAKEFUL  DISORDERS  OF  SLEEP      .     .  18 

III.  INSOMNIA  AND  ITS  CAUSES    ....  36 

IV.  WORRY 50 

V.    NEURASTHENIA 78 

VI.    INDIGESTION  AND  CONSTIPATION     .     .  101 

VII.    HYPERTENSION  AND  ARTERIOSCLEROSIS  119 

VIII.    EYE  DEFECTS 140 

IX.  DISEASES  OF  THE  TEETH  AND  GUMS  .  159 

X.  VALUE  OF  EXERCISE  AND  FRESH  AIR  .  180 

XI.    HYGIENE  OF  THE  BED  AND  THE  SLEEP- 
ING ROOM 196 

XII.     REMEDIES  FOR  SLEEPLESSNESS  .     .     .  213 


YOURS  FOR  SLEEP 


CHAPTER  I 
THE  PHYSIOLOGY  OF  SLEEP 

"What   probing   deep 
Has  ever  solved  the  mystery  of  sleep?" 

— T.  B.  ALDRICH. 

"HALF  our  days  we  pass  in  the  shadow  of  the 
earth,  and  the  brother  of  death  extracteth  a  third 
part  of  our  lives."  So  said  Sir  Thomas  Browne. 
But  why  an  individual  must  sleep  away  one-third 
of  his  existence  no  one  has  yet  satisfactorily 
explained. 

If  abruptly  asked  the  question,  "Why  do  we 
sleep?"  no  doubt  the  first  answer  that  would 
present  itself  to  us  would  be,  "Because  the  body 
needs  rest."  While  it  is  true  that  the  body  needs, 
and  must  have,  rest,  what  part  of  it  does  rest  dur- 
ing sleep?  Is  it  not  true  that,  asleep  or  awake, 
the  heart  pumps  its  stream,  that  the  lungs  expire 
and  inspire,  that  the  stomach,  liver,  pancreas,  and 
other  organs  perform  their  functions?  More- 
over, is  it  not  true  that  during  sleep  the  skin  ex- 
cretes practically  twice  as  much  as  during  the 
waking  state;  that  even  the  nails  and  hair  con- 
tinue to  grow?  Is  not  hearing  still  acute,  as 


2  YOURS  FOR  SLEEP 

proved  by  the  fact  that  any  sound  capable  of  at- 
tracting our  attention  during  the  waking  period 
will  disturb  the  sleeper?  If  the  eyes  were  open 
would  we  not  see?  Will  not  unsavory  odors,  or 
badly  tasting  material  placed  in  the  mouth, 
awaken  the  slumberer?  Do  we  not  all  dream, 
which  goes  to  show  that  the  mind  is  not  at  entire 
rest?  Do  we  not  frequently  change  position,  are 
we  not  conscious  of  pain,  do  not  persons  sleep  on 
horseback,  etc.? 

What  part  of  the  body,  then,  does  rest  during 
sleep?  But  before  we  consider  this  question,  let 
us  first  consider  some  of  the  phenomena  which 
take  place  during  normal  sleep. 

When  we  retire  for  the  night  we  assume  an 
easy  attitude,  with  the  muscles  all  relaxed.  We 
close  the  eyes  to  shield  them  from  sensory  influ- 
ences. During  sleep  respiration  becomes  slower 
and  less  deep,  the  breathing  being  distinctly 
thoracic  in  character.  Inspiration  is  prolonged 
and  the  normal  respiratory  pause  is  absent 
Mosso  states  that  the  amount  of  air  inspired  dur- 
ing sleep  is  one-seventh  of  that  used  during  a 
period  of  quiet  wakef  ulness.  Carbonic  acid  elim- 
ination is  decreased,  while  the  absorption  of  oxy- 
gen is  increased.  The  heart  beats  more  slowly, 
yet  forcibly;  the  pulse  is  less  rapid,  and  the  gen- 
eral arterial  pressure  is  lowered.  The  brain  is 


THE  PHYSIOLOGY  OF  SLEEP          3 

anemic,  while  the  blood  supply  to  the  skin  is 
greatly  increased,  which  accounts  for  the  in- 
creased production  of  sweat.  The  internal 
temperature  of  the  body  is  lessened.  The  move- 
ments of  the  stomach  and  intestines  are  en- 
feebled. All  the  secretions  of  the  body  are 
diminished,  save  those  of  the  skin. 

Thus,  while  practically  all  parts  of  the  body 
still  function  during  sleep,  we  see  that  they 
are  working  more  slowly  than  is  their  wont. 
Sleep  is  therefore,  to  use  the  words  of  Dr. 
Church,  "a  recurring  necessary  state  of  lessened 
muscular,  mental,  and  organic  activity,  attended 
by  comparative  unconsciousness  of  surround- 
ings. No  physical  or  mental  function  is  entirely 
abeyant."  Or,  in  the  words  of  Marie  de  Mana- 
ceine,  "sleep  is  the  resting  time  of  conscious- 
ness." Thus,  "to  sleep  is  to  strain  and  purify  our 
emotions,  to  deposit  the  mud  of  life,  to  calm  the 
fever  of  the  soul,  to  return  into  the  bosom  of 
maternal  nature,  thence  to  re-issue,  healed,  and 
strong.  Sleep  is  a  sort  of  innocence  and  purifica- 
tion. Blessed  be  he  who  gave  it  to  the  poor  sons 
of  man  as  the  sure  and  faithful  companion  of 
life,  our  daily  healer  and  consoler."  (Amiel.) 

Why  is  sleep  necessary?  Because  sleep  en- 
ables the  body  to  recuperate  from  the  wear  and 


tear  incident  to  body  activity,  for  during  the 
waking  period  waste  exceeds  repair.  We  sleep 
because  we  must,  else,  die.  Animals  deprived  of 
food  for  twenty  days,  and  which  have  then  lost 
more  than  half  their  weight,  may  still  be  saved 
by  judicious  feeding;  but  complete  deprivation 
of  sleep  will  cause  their  deaths  in  from  four  to 
five  days — this  in  spite  of  the  most  careful  feed- 
ing and  other  care^  Loss  of  sleep  is  therefore 
worse  than  starvation. 

Just  as  we  are  still  ignorant  of  many  of  the 
phenomena  which  occur  during  sleep,  so  are  we 
also  ignorant  of  the  cause  of  sleep.  Though  ex- 
periments galore  have  been  made  by  many  scien- 
tists in  an  attempt  to  answer  the  question,  we 
must  still  content  ourselves  with  theories;  few 
of  which  have  sound  scientific  bases  on  which  to 
rest,  and  none  of  which  has  as  yet  received  uni- 
versal acceptance. 

All  sorts  of  theories  have  been  offered.  Some 
have  been  so  deficient  in  soundness  as  to  receive 
no  consideration.  An  example  of  these  is  the 
thyroid  gland  theory,  in  which  it  was  claimed 
that  a  stasis  of  blood,  which  came  from  the  brain, 
in  this  gland,  caused  sleep.  That  this  is  not  true 
is  easily  proved.  In  total  absence  of  the  thyroid, 
hereditary  or  acquired,  there  is  not  an  inability 
to  sleep,  as  we  would  expect  if  this  theory  were 


THE  PHYSIOLOGY  OF  SLEEP          5 

true.  On  the  other  hand,  such  individuals  com- 
plain of  drowsiness  and  sleep  most  readily. 

The  chemical  theory  had  for  a  long  time  wide 
recognition.  It  was  based  on  the  claim  that  the 
accumulation  in  the  system  of  the  waste  products 
incident  to  the  body's  activity  served  as  toxins 
and  sleep  followed  as  a  sort  of  narcosis.  We 
know  that  sarcolactic  acid  is  formed  as  a  result 
of  muscle  work.  If  a  series  of  electrical  stimuli 
be  sent  into  a  muscle  so  rapidly  that  the  muscle 
is  not  permitted  to  rest,  the  muscle  will  soon 
fail  to  contract,  no  matter  how  strong  the  stimu- 
li may  be.  This  is  mainly  due  to  the  accumula- 
tion in  the  muscle  of  sarcolactic  acid,  but  if 
this  substance  be  removed  by  washing  the  muscle 
in  normal  salt  solution  the  muscle  will  again 
react.  Sarcolactic  acid  was  looked  on  as  the 
toxic  material  which  produced  sleep.  Since' 
waste  results  from  work,  if  this  theory  of  the 
accumulation  of  acid  waste  products  were  cor- 
rect, we  would  expect  to  find  the  lazy  man 
sleepless  and  the  hard  worker  never  an  in- 
somniac ;  whereas,  from  experience  we  find  the 
reverse  is  more  often  true. 

The  biologic  theory,  formulated  by  Claparede, 
supposes  that  sleep  is  a  defensive  factor  of  the 
body,  that  it  occurs  whether  we  will  it  or  no,  and 
that  its  purpose  is  to  ward  off  fatigue.  Sleep, 


6  YOURS  FOR  SLEEP 

according  to  this  theory,  was  not  always  neces- 
sary, nor  was  it  one  of  the  phenomena  of  life. 
We  are  to  suppose  that  man  adapted  himself  to 
it  to  suit  his  environment.  The  best  that  can  be 
said  for  Claparede's  doctrine  is  that  it  is  a  theory, 
and  while  it  will  appeal  to  evolutionists,  it  can- 
not be  proved. 

If  faulty,  the  best  theory  as  to  the  causa- 
tion of  sleep  is  that  which  states  that  sleep 
is  due  to  a  cerebral  anemia.  We  know  that  what- 
ever increases  the  blood  supply  to  the  brain  in- 
hibits sleep,  while  such  measures  as  draw  blood 
away  from  the  brain — as  a  hot  bath,  a  meal — 
favor  sleep.  Moreover,  in  cases  where  a  portion 
of  the  skull  bone  had  been  removed,  either  from 
necessity  or  for  experimental  purposes,  data  very 
much  in  accord  with  this  theory  were  obtained. 
For  instance,  it  was  noted  that  when  drowsiness 
came  on  the  natural  pinkish  color  of  the  brain 
became  paler  and  paler.  The  brain  also  be- 
came reduced  in  size  in  consequence  of  the  di- 
minished supply  of  blood  to  the  organ.  When 
sleep  came  on  the  brain  was  quite  pale.  If  the 
sleeper  were  awakened,  it  was  observed  that  the 
brain  surface  quickly  assumed  its  waking  color, 
that  its  volume  increased  likewise,  and  that  mi- 
nute blood  vessels,  unseen  during  sleep,  stood  out 
prominently.  If  the  subject  again  returned  to 


THE  PHYSIOLOGY  OF  SLEEP          7 

sleep  this  state  of  affairs  was  reversed.  Just  how 
this  anemia  of  the  brain  is  produced — that  is, 
what  substance  or  substances  influence  the  nerves 
controlling  the  caliber  of  the  cerebral  blood  ves- 
sels so  as  to  render  that  organ  anemic — we  do  not 
know.  But  inasmuch  as  the  theory  has  a  physio- 
logical basis  it  seems  worthy  of  acceptance,  pend- 
ing positive  contributions  to  our  knowledge  on 
the  subject  of  sleep. 

Many  other  theories,  such  as  the  neuron  theory 
which  supposed  that  the  connecting  links  be- 
tween the  nerve  endings  were  severed  by  means 
of  some  chemical  substance,  this  separation  of 
the  nerves  producing  sleep,  were  at  one  time  or 
other  advanced.  All  have  had  their  heyday  of 
credulity  and  incredulity.  It  will,  I  think,  be  of 
more  profit  to  us  to  consider  some  questions 
which  can  be  answered  more  dogmatically,  such 
as,  How  much  sleep  is  necessary? 

Kant,  I  believe,  derided  the  necessity  of  sleep 
and  strove  to  do  with  as  little  of  it  as  he  could. 
We  have  many  examples  of  characters,  famous 
in  the  world's  history,  who  have  done  good  work 
on  a  minimum  of  sleep.  But  while  it  is  well  to 
emulate  good  example,  the  example  of  all  men, 
no  matter  how  prominent  they  may  be,  is  not  to 
be  followed  without  question.  "One  man's  meat 
is  another  man's  poison."  Because  Thomas 


8  YOURS  FOR  SLEEP 

Edison  can  work  brilliantly  on  a  few  hours' 
sleep,  we  are  not  to  imagine  that  we  can  do  like- 
wise, for  our  nervous  organizations  and  physical 
stamina  may  not  be  able  to  stand  the  strain. 

It  may  be  interesting  to  consider  the  time  al- 
lotted to  sleep  by  some  oft-quoted  men.  Thus, 
Jeremy  Taylor  devoted  to  sleep  but  three  hours 
out  of  every  twenty-four;  Dr.  Reid,  the  meta- 
physician, could  work  unceasingly  for  two  days 
if  he  got  one  sound  sleep  after  a  full  meal; 
Baxter  allowed  four  hours;  Frederick  the  Great 
and  John  Hunter  required  only  five  hours'  sleep ; 
Wesley  took  six  hours'  sleep ;  Sir  William  Jones, 
seven;  Sir  John  Sinclair,  Dr.Elliotson,  Bismarck 
and  Gladstone,  eight;  Zola,  seven.  The  First 
Napoleon  and  M.  Thiers  slept  little,  but  could 
command  sleep  at  any  time,  whether  fatigued  or 
not.  Lord  Brougham,  Goethe,  Humboldt, 
Mirabeau,  Charles  XII,  the  Duke  of  Welling- 
ton, Vergil,  Horace,  Franklin,  Priestly,  Park- 
hurst,  Buffon,  Sir  Thomas  More,  and  many 
others,  could  work  on  less  sleep  than  the  vast  ma- 
jority of  us  need.  Temperamental  differences, 
habit,  circumstances,  etc.,  explain  why  so  little 
sleep  sufficed  these  men. 

Tyrus  Cobb,  the  most  famous  living  baseball 
player,  figures  on  getting  plenty  of  sleep.  He 
says:  "My  idea  of  the  best  way  for  anyone, 


THE  PHYSIOLOGY  OF  SLEEP          9 

whether  athlete  or  business  man,  to  keep  in  good 
trim  is  to  be  careful  not  to  eat  too  much  or  sleep 
too  much.  I  always  figure  on  getting  nine  hours 
of  sleep." 

Sam  Crawford,  ex-team  mate,  and  an  athlete 
of  no  mean  renown,  says:  "The  old  saying, 
'Early  to  bed  and  early  to  rise,'  sounds  good  to 
me.  I  am  generally  in  bed  at  ten  o'clock  and  up 
at  seven.  That  gives  me  nine  hours  of  sleep,  and 
that  seems  to  be  about  the  right  amount  for  stor- 
ing up  energy  for  use  the  next  day." 

John  Burroughs,  the  naturalist,  who  at 
seventy-seven  said  he  was  in  better  health  and 
more  able  to  work  than  he  was  at  forty-seven, 
goes  to  bed  at  nine  in  the  winter  and  is  up  at  six; 
in  the  summer  he  gets  up  with  the  sun. 

Amelia  Barr,  when  in  her  eighty-third  year, 
went  to  bed  between  eight  and  nine  in  the  even- 
ing and  remained  there  ten  hours,  even  though 
she  slept  but  seven. 

Cardinal  Gibbons,  whose  rules  of  health  are 
regularity  of  life;  moderation  in  eating  and 
drinking;  exercise;  avoidance  of  worry;  and  an 
ever-abiding  trust  in  God's  providence,  finds 
from  experience,  in  his  own  case,  that  eight  and 
a  half  hours'  sleep  at  night,  with  a  half-hour's 
siesta  in  the  afternoon,  are  necessary.  He  advises 
the  young  to  seek  enough  sleep,  since  regularity 


io  YOURS  FOR  SLEEP 

in  that  respect  insures  a  long  life.  Like  Barr, 
even  if  he  does  not  sleep  the  whole  time  he  is  in 
bed,  he  is  satisfied  with  the  rest  he  procures. 
He  prescribes  a  good  day's  work  for  a  long  and 
refreshing  repose. 

As  a  general  rule,  children  require  more  sleep 
than  adults.  While  there  is  little  destruction  of 
tissue,  growth  is  rapid,  and  between  growth  and 
repair  there  is  not  much  essential  difference.  For 
the  first  few  days  of  its  existence,  the  newly  born 
infant  sleeps  profoundly  and  almost  continu- 
ously. During  the  first  few  weeks,  a  healthy  in- 
fant sleeps  from  twenty  to  twenty-two  hours  out 
of  the  twenty-four.  During  the  first  six  months, 
the  infant  will  usually  sleep  from  sixteen  to 
eighteen  hours  a  day.  At  one  year,  an  infant  will 
sleep  eleven  or  twelve  hours  at  night,  and  two  or 
three  hours  during  the  day;  at  two  years,  eleven 
or  twelve  hours  at  night  and  one  or  two  hours 
during  the  day.  At  four  years,  twelve  hours' 
sleep  is  necessary.  From  six  to  ten,  ten  hours' 
sleep  is  required,  and  from  ten  to  sixteen,  at 
least  nine  hours'. 

As  a  rule,  adults  require  from  seven  to  eight 
hours'  sleep  out  of  every  twenty-four.  Women 
can  do  with  less  sleep  than  men.  In  old  age  the 
requirement  is  less.  In  cold  climates  more  sleep 
is  required  than  in  warm  or  temperate  climates. 


THE  PHYSIOLOGY  OF  SLEEP        n 

All  good  rules  have  their  exceptions.  The 
amount  of  sleep  that  our  own  individual  make- 
ups require  should  be  studied.  Too  much  sleep 
is  almost  as  detrimental  as  too  little  sleep.  The 
former  tends  to  weaken  the  vital  processes,  to 
favor  the  accumulation  of  waste  material,  to  dis- 
turb the  proper  correlation  between  anabolism 
and  catabolism,  and  to  promote  a  general  leth- 
argy of  mind  and  body.  Too  little  sleep,  on  the 
other  hand,  puts  the  body  in  a  state  of  tension, 
and  is  quickly  detrimental  if  long  continued. 

There  is  an  adage  to  the  effect  that  "early  to 
bed  and  early  to  rise,  makes  a  man  healthy, 
wealthy,  and  wise" ;  which  leads  us  to  consider 
the  proper  hour  for  rising  and  retiring. 

The  darkness,  stillness,  and  cessation  of  busi- 
ness render  night  the  most  favorable  and  the 
most  convenient  time  for  repose.  There  are, 
however,  many  living  things — such  as  the  owl, 
the  moth,  the  bat — which  work  at  night  and  sleep 
in  the  day.  Many  persons  find  it  difficult,  often 
impossible,  to  sleep  in  the  daytime,  but  this  is 
mainly  due  to  the  effects  of  light  and  noise,  which 
arrest  the  attention  and  so  thwart  cerebral  quiet. 
But  if  the  light  and  noise  be  such  as  would  not 
arrest  the  attention  during  the  waking  period, 
sleep  is  possible  to  these.  Moreover,  one  can 


12  TOURS  FOR  SLEEP 

become  accustomed  to  the  effects  of  light  and 
noise  such  as  are  wont  to  disturb  sleep,  provid- 
ing the  individual  is  not  by  nature  a  light  sleeper, 
or  is  not  neurotic. 

Attempts  have  been  made  to  prove  that  day 
sleep  is  not  as  beneficial  as  night  sleep,  and  that 
night  workers  suffer  thereby.  This  is  not  true, 
however.  If  the  night  worker  works  no  more 
than  he  ordinarily  would  in  the  daytime,  if  he 
does  not  use  stimulants  to  keep  himself  awake, 
and  if  he  procures  his  requisite  amount  of  sleep 
with  daily  regularity,  no  harm  is  evident.  Night 
policemen,  engineers,  and  conductors  on  night 
trains,  etc.,  are,  as  a  rule,  well  physiqued  and 
healthy. 

Fielding,  the  author  and  poet,  is  responsible 
for  the  proverb,  "One  hour  of  sleep  before  mid- 
night is  worth  two  after."  Considering  the  fact 
that  most  of  us  have  to  arise  at  a  certain  hour,  so 
as  to  be  at  our  daily  work  in  time,  it  necessarily 
follows  that  if  we  do  not  retire  until  after 
midnight  we  are  not  apt  to  procure  enough 
sleep.  Moreover,  it  is  not  work  which  keeps 
men  from  their  beds  until  the  wee  sma'  hours 
of  the  morning,  but  more  often  dissipation. 
From  a  physiological  point  of  view,  Fielding  is 
not  supported.  The  first  few  hours  of  undis- 
turbed sleep,  no  matter  when  obtained,  are  usu- 


THE  PHYSIOLOGY  OF  SLEEP        13 

ally  the  deepest,  the  most  valuable,  and  the  most 
refreshing. 

There  is  a  popular  idea  that  sleep  before  mid- 
night tends  to  favor  the  development  of  beauty. 
If  we  are  to  believe  Crabbe,  whose  Parish  Regis- 
ter endeared  him  to  all  lovers  of  poetry,  no  sleep 
is  beautifying. 

He  says: 

"Beauties   when   disposed   to   sleep 
Should  from  the  eye  of  keen  inspection  keep: 
The  lovely  nymph  who  would  her  swain  surprise 
May  close  her  mouth,  but  not  conceal  her  eyes: 
Sleep  from  the  fairest  face  some  beauty  takes, 
And  all  the  homely  features  homelier  makes." 

Crabbe  was  a  good  poet,  but  it  must  have  been 
that  his  artistic  eye  was  jaundiced  when  he  made 
the  above  observations,  else  the  paintings  of 
"Sleeping  Beauties,"  and  legendary  stories  of 
such  a  nature,  were  founded  on  dreams  and  not 
reality.  All  sleep  is  beautiful  and  beauty-giving, 
save  excessive  and  unnatural  sleep.  There  is  no 
reason  why  sleep  before  midnight  should  be 
more  beauty-giving  than  sleep  obtained  at  other 
times ;  nor  is  it. 

It  is  wise  to  regulate  the  hour  of  retiring  and 
of  rising  according  to  the  season  of  the  year.  To 
awake  early  on  a  dark,  cold,  wintry  morning  does 
not  fill  anyone  with  too  joyful  thoughts;  but 


i4  YOURS  FOR  SLEEP 

when  the  springtime  is  at  hand,  the  chirping  of 
the  birds,  the  balminess  of  the  air,  the  verdure 
of  the  foliage,  and  a  certain  indefinable  sweetness 
invite  us  to  jump  out  of  bed,  seek  the  open,  and 
revel  in  its  delights.  The  awakening  of  children 
in  the  early  morning  hours,  when  artificial  light 
must  be  used,  is  bound  to  prove  detrimental. 
There  is  no  good  in  sending  children  off  to  bed 
immediately  after  the  evening  meal.  When  na- 
ture's cry  for  sleep  is  satisfied  they  awake,  no 
matter  how  early  it  may  be,  and  thus  the  rest  of 
the  remaining  members  of  the  family  becomes 
disturbed.  Determine  the  amount  of  sleep  they 
require  and  put  them  to  bed  at  an  hour  that  will 
have  them  awake  at,  or  after,  the  parents'  awak- 
ening. 

System  is  the  life  of  trade  and  the  life  of  life. 
Good  habits  are  harder  to  form  than  bad  ones, 
but  once  formed  they  become  a  pleasure  instead 
of  a  hardship.  In  the  winter,  if  we  are  naturally 
good  sleepers,  we  should  go  to  bed  later  than 
usual  but  earlier  in  summer,  so  as  to  avoid  the 
dismal  morning  aspect  of  the  one  and  enjoy  the 
cheeriness  of  the  other. 

Those  troubled  with  disturbed  sleep  should 
particularly  bear  in  mind  the  importance  of  re- 
tiring at  a  definite  hour  regularly.  Moreover, 
they  should  have  a  definite  time  for  arising.  The 


THE  PHYSIOLOGY  OF  SLEEP         15 

taking  of  second  naps  in  the  morning  is  not  ben- 
eficial. It  is  the  lazy  man's  habit.  When  the 
appetite  for  sleep  has  been  appeased  a  call  is 
sent  to  consciousness  to  arouse.  The  belt  is 
thrown  on  and  you  awake.  Nature  is  ready  to 
start  the  working  day.  Naps  during  the  day- 
time are  of  no  value  to  the  insomniac.  What  the 
latter  most  desires  is  an  ability  to  sleep  at  night, 
and  day  naps  are  not  conducive  to  such. 

On  what  side  of  the  body  should  we  sleep? 
Most  people  prefer  the  right  side,  but  this  is 
largely  a  matter  of  habit.  Popular  opinion 
favors  the  right  side  because  it  is  claimed  that 
by  this  cardiac  action  is  not  embarrassed  and  the 
emptying  of  the  stomach  is  facilitated.  Some  ob- 
servers think  that  the  reason  inflammation  of  the 
right  lung  is  more  frequent  than  that  of  the  left 
is  due  to  the  fact  that  lying  on  the  right  side 
favors  stasis  of  blood  on  that  side.  Pneumonia 
is  very  common  on  the  right  side.  Inflammation 
of  the  bases  of  the  lungs  occurs  more  often  than 
inflammation  of  the  apices.  We  appreciate  the 
fact  that  tuberculosis  is  not  of  frequent  occur- 
rence in  persons  suffering  from  heart  disease,  ex- 
plained— in  part,  at  least — because  the  venous 
stasis  in  the  lungs  is  not  favorable  to  the  growl  i 
of  the  tubercle  bacilli.  It  may  be  that  the  up- 
right position  during  the  day  and  the  lying  on 


1 6  YOURS  FOR  SLEEP 

the  right  side  at  night  protect  the  bases  of  the 
lungs  from  invasion  by  tuberculosis,  but  weaken 
the  apices  by  lessening  its  blood  supply.  Tuber- 
culosis practically  always  starts  in  the  apices  of 
the  lungs. 

Sleeping  on  the  back  is  a  fruitful  source  of 
dreams,  probably  due  to  interference  with  the 
cerebral  circulation,  secondary  to  a  compression 
of  the  abdominal  aorta  by  the  viscera.  Which 
side  to  sleep  on  is,  after  all,  but  a  minor  point. 
We  must  choose  one  side,  and  there  is  no  weighty 
reason  why  one  side  is  not  as  good  as  another. 

A  peculiar  fact  is  that  during  sleep  the  sense 
of  time  is  greater  than  when  we  are  awake.  Ex- 
periments conducted  some  years  ago  showed  that 
fifty-nine  per  cent,  of  the  subjects  examined  were 
able  to  awake  in  the  morning  at  any  time  they 
had  decided  upon  the  night  before.  If  any  of  us 
decided  to  call  up  a  friend  on  the  'phone  at  a  cer- 
tain hour  during  the  day,  if  no  timepiece  were  at 
hand  not  one  in  a  hundred  would  fulfill  his 
promise  at  the  designated  time.  Another  curious 
fact  is  that  the  further  removed  from  the  brain 
a  part  of  the  body  is  the  less  soundly  does  it  sleep. 
A  touch  on  the  toe  will  awaken  one  more  readily 
than  a  touch  on  the  head,  a  point  which  police- 
men seem  to  have  grasped. 

Sleep  has  been  often  likened  to  death.  "Sleep," 


THE  PHYSIOLOGY  OF  SLEEP        17 

says  Sir  Thomas  Browne,  "is  death's  younger 
brother,  and  so  like  him,  that  I  never  dare  trust 
him  without  my  prayers."  "Sleep,"  says  Donne, 
"doth  fulfill  all  offices  of  death  save  to  kill." 
Many  other  references  might  be  quoted,  but  the 
likeness,  if  any  exists,  is  more  poetry  than  truth. 

"Our  life  is  twofold ;   sleep   has  its  own  world, 
A  boundary  between  the  things  misnamed 
Death  and  Existence;  sleep  has  its  own  world." 

— BYROK. 


CHAPTER  II 
WAKEFUL  DISORDERS  OF  SLEEP 

"Dreams    are    but    interludes,    which    fancy    makes; 
When  monarch  reason  sleeps,  this  mimic  wakes." 

— DRYDEN. 

THE  wakeful  disorders  of  sleep  are  insomnia, 
troubled  dreams,  including  certain  allied  con- 
ditions, as  pavor  nocturnus,  nightmare,  and 
somnolentia,  somnambulism  and  nocturnal  en- 
uresis.  The  latter  cannot  truly  be  classified  as 
a  wakeful  disorder  of  sleep,  but  since  it  causes 
much  concern  to  anxious  mothers  it  may  be  well 
for  us  to  consider  it  in  this  connection.  Insomnia, 
because  of  its  greater  frequency,  and,  therefore, 
relatively  greater  importance,  will  be  taken  up 
in  the  following  chapter. 

Dreams — From  time  immemorial  dreams  have 
been  regarded  with  a  superstitious  awe  and  mys- 
terious majesty,  not  only  by  the  ignorant  but 
the  erudite  as  well.  Nor  are  the  views  propa- 
gated by  such  once  mighty  men  as  Panyasis  Hali- 
carnassensis,  Achmet,  Artemidorus,  and  many 
other  sages  relegated  to  oblivion;  though  aged 
and  devoid  of  much  truth,  we  still  have  them, 

18 


WAKEFUL  DISORDERS  OF  SLEEP     19 

though  clothed  in  up-to-date  garments.  Posing 
as  being  possessed  of  supernatural  powers,  the 
fortune  teller  acquaints  us  with  the  information 
that  our  dreams,  properly  interpreted,  as  they 
alone  are  competent  to  do,  will  give  us  a  knowl- 
edge of  life  and  death,  riches,  health,  and  what 
not.  The  only  power  these  present-day  sooth- 
sayers are  endowed  with  is  a  remarkable  adapt- 
ability in  separating  the  gullible  from  their 
money.  While  it  is  true  that  from  the  nature  of  a 
person's  dreams  a  scientist  may  be  able  to  deduce 
some  idea  concerning  the  individual's  health, 
such  facts  as  are  learned  are  learned  by  natural 
methods.  He  who  claims  supernatural  powers 
is  a  fool,  a  charlatan,  a  monomaniac,  or  one  de- 
luded. 

Hippocrates,  styled  the  father  of  medicine, 
and  many  of  whose  doctrines  still  remain  true, 
and  who  lived  from  460  B.  C.  to  357  B.  C.,  has 
the  following  to  say  concerning  dreams: 

"He  who  forms  a  correct  judgment  of  those 
signs  which  occur  in  sleep  will  find  that  they 
have  a  great  efficacy  in  all  respects;  for  the 
mind  is  awake  when  it  ministers  to  the  body,  be- 
ing distributed  over  many  parts;  it  is  not  then 
master  of  itself,  but  imparts  a  certain  portion  of 
its  influence  to  every  part  of  the  body,  namely, 
to  the  senses,  to  the  hearing,  seeing,  touch,  walk- 


20  YOURS  FOR  SLEEP 

ing,  acting,  and  to  the  whole  management  of  the 
body,  and,  therefore,  its  cogitations  are  not  then 
in  its  own  power.  But  when  the  body  is  at  rest, 
the  soul,  being  in  a  state  of  movement,  steals 
over  the  organs  of  the  body,  manages  its  own 
abode,  and  itself  performs  all  the  actions  of  the 
body;  for  the  body,  being  asleep,  does  not  per- 
ceive, but  the  soul,  being  awake,  beholds  what  is 
visible,  hears  what  is  audible,  walks,  touches,  is 
grieved,  reflects,  and,  in  a  word,  whatsoever  the 
offices  of  the  soul  or  body  are,  all  these  the  soul 
performs  in  sleep.  Whoever,  then,  knows  how  to 
judge  of  these  correctly  will  find  it  a  great  part 
of  wisdom.  But  with  regard  to  such  dreams  as 
are  divine,  and  prognosticate  something,  either 
good  or  evil,  to  cities,  or  to  particular  people, 
there  are  persons  who  have  the  art  of  judging 
of  them  accurately,  without  falling  into  mistakes. 
But  such  affections  of  the  body  as  the  soul  prog- 
nosticates, namely,  such  as  are  connected  with 
repletion  and  evacuation,  from  the  excess  of  cus- 
tomary things  or  the  change  of  unusual  things, 
on  these  also  persons  pronounce  judgment.  And 
sometimes  they  succeed  and  sometimes  they  err, 
and  understand  not  how  this  happens,  that 
is  to  say,  how  it  comes  that  sometimes  they  are 
right,  and  sometimes  they  fall  into  mistakes; 
but  warning  people  to  be  upon  their  guard  lest 


WAKEFUL  DISORDERS  OF  SLEEP    21 

some  mischief  befall  them,  they  do  not  instruct 
them  how  to  guard  themselves,  but  direct  them 
to  pray  to  the  gods ;  and  to  offer  up  prayers  is  no 
doubt  becoming  and  good,  but  while  praying  to 
the  gods  a  man  ought  also  to  use  his  own  exer- 
tions. With  regard  to  these,  then,  the  matter 
stands  thus :  Such  dreams  as  represent,  at  night, 
a  man's  actions  through  the  day,  and  exhibit  them 
in  the  manner  in  which  they  occur,  namely,  as 
performed  and  justly  deliberated,  these  are  good 
to  a  man,  and  prognosticate  health,  inasmuch  as 
the  soul  perseveres  in  its  diurnal  cogitations,  and 
is  not  weighed  down  by  any  repletion,  evacua- 
tion, or  any  other  external  accident.  But  when 
the  dreams  are  the  very  opposite  to  the  actions  of 
the  day,  and  when  there  is  a  conflict  between 
them — when  this  happens,  I  say,  it  indicates  a 
disorder  in  the  body;  when  the  contrast  is  great, 
the  evil  is  great,  and  when  the  one  is  small,  the 
other  is  small  also." 

Whatever  we  cannot  understand  and  which 
cannot  be  explained  we  attribute  to  supernatural 
agencies.  Every  true  Christian  believes  that  he 
has  a  soul,  but  while  much  of  the  above  is  true, 
we  will  be  pardoned,  I  think,  for  doubting  the 
soul's  influence  in  causing  dreams. 

Somewhat  in  accord  with  Hippocrates'  belief 
is  that  of  certain  pseudo-psychologists  who  form- 


22  YOURS  FOR  SLEEP 

ulated  the  doctrine  that,  during  a  dream,  the  soul 
leaves  the  body  and  on  its  return  remembers  all 
that  it  has  met  with  in  the  spheres  it  visited.  On 
this  presumption  Comenius  and  Swedenborg 
established  religions,  Swedenborg  greatly  influ- 
encing his  followers  by  claiming  that  in  a  dream 
he  visited  paradise.  In  olden  days,  good  folk 
were  wont  to  believe  that  during  the  act  of 
sneezing  the  soul  left  the  body,  and  that  if  it 
did  not  quickly  return  its  place  would  be  taken 
by  an  evil  spirit.  To  ward  against  such  a  ca- 
tastrophe such  charms  as  saying  "God  bless  us" 
were  used  to  drive  away  the  creature  of  evil, 
which  custom  is  still  preserved  among  peasant 
folk.  This  latter  belief  is  quite  in  accord  with 
that  of  the  pseudo-psychologists  concerning 
dreams.  It  is  a  remnant  of  a  superstitious  age, 
and  superstition  will  never  die  as  long  as  igno- 
rance abounds. 

It  will  be  hard  to  convince  believers  in  the 
Bible  to  forswear  allegiance  to  the  idea  that 
dreams  are  supernatural.  In  the  Bible 
two  varieties  of  dreams  are  referred  to, 
namely,  natural  and  supernatural  dreams. 
"A  dream  cometh  through  the  multitude 
of  business"  and  "For  God  speaketh  once,  yea 
twice,  yet  man  perceiveth  it  not.  In  a  dream,  in 
a  vision  of  the  night,  when  deep  sleep  falleth 


WAKEFUL  DISORDERS  OF  SLEEP     23 

upon  men  in  slumbering  upon  a  bed:  then  he 
openeth  the  ears  of  men  and  sealeth  their  instruc- 
tion," respectively  exemplify  each  variety.  God 
works  in  wondrous  ways.  We  have  no  means 
for  ascertaining  whether  the  various  miraculous 
and  prophetic  dreams  recorded  in  the  Holy  Writ 
were  God-sent  or  just  material  images.  How- 
ever, it  does  seem  plausible  that  many  of  the 
dreams  there  and  elsewhere  narrated  became 
actualities  either  because  of  coincidence  or  that 
the  dreams  stimulated  the  dreamers  to  definite 
lines  of  action,  which,  for  a  reason  we  cannot  al- 
ways fathom,  proved  fruitful.  The  dreams  of 
Judas  Maccabaeus,  of  Scylla,  of  Germanicus,  to 
quote  only  a  few,  are  examples  of  such.  There 
are,  however,  innumerable  cases  on  record  of 
prophetic  dreams  which  many  of  us  may  attempt 
to  explain,  but  unsuccessfully. 

Be  these  problems  as  they  may,  from  a  medi- 
cal point  of  view  dreams  have  much  weight.  It 
is  probably  true  that  entirely  dreamless  sleep 
does  not  occur,  which  assertion,  unfortunately, 
cannot  be  proved.  But  it  is  a  fact,  nevertheless, 
that  it  is  only  the  well  who  have  happy,  con- 
tented dreams ;  while  the  sick,  mentally  or  physi- 
cally, suffer  from  dreams  of  an  exciting  or  de- 
pressing nature.  So,  even  if  dreams  are  sym- 
bolic of  naught  else,  they  are  the  ways  and  the 


24  YOURS  FOR  SLEEP 

means  of  indexing  an  individual's  state  of  health, 
if  the  dreams  are  properly  studied. 

In  hysteria,  neurasthenia,  and  in  melancholia, 
particularly,  dreams  of  a  depressing  or  otherwise 
disturbing  character  are  frequently  present.  An 
increased  supply  of  blood  to  the  brain,  as  is  seen 
in  inflammation  of  that  organ,  arterio-sclerosis, 
mental  excitement,  etc.,  stimulates  the  brain  to 
extra  endeavor  and  excitable  dreams  are  apt  to 
ensue.  Impoverished  blood,  or  the  circulation 
in  it  of  toxic  substances,  introduced  from  without 
or  within,  interferes  with  the  nutrition  of  the 
brain  cells,  giving  rise  to  dreams  generally  of  a 
depressing  character. 

Certain  physical  states  are  prone  to  modify  the 
nature  of  a  dream.  Thus  sensations  of  pain,  in- 
digestion, an  uncomfortable  position  in  bed,  are 
liable  to  produce  dreams  of  monsters,  falling 
over  precipices,  etc.  Indigestion  and  impair- 
ment of  the  respiratory  or  cardiac  action,  make 
the  dream  partake  of  the  nature  of  a  nightmare. 
Pleasing  sounds  falling  on  the  ear  of  a  sleeper 
may  stir  up  fancies  of  the  opera,  or  the  buzzing 
of  a  mosquito  may  suggest  warfare.  Opium  and 
cocaine  are  reputed  as  giving  their  habitues  very 
pleasant  dreams,  but  the  pitiable  wretches  who 
have  been  lured  into  the  vice  by  the  stories  of 
De  Quincey  and  others  find  that  this  is  not  al- 


WAKEFUL  DISORDERS  OF  SLEEP     25 

ways  the  case.  Drugs  used  to  promote  sleep 
cause  unpleasant,  horrifying  dreams  in  certain 
subjects.  Alcohol  produces  delirious  dreams, 
while  Indian  hemp  and  bisulphide  of  carbon 
give  rise  to  dreams  of  murder. 

Troubled  dreaming,  associated  with  disturbed 
sleep,  indicates  a  low  vitality.  All  dreams  not 
pleasurable  in  nature  and  which  are  remembered, 
are  detrimental  in  many  ways.  They  interfere 
with  sleep,  or,  if  the  sleep  remains  unbroken,  the 
nutrition  and  repair  going  on  at  the  time  deviates 
from  the  normal.  Again  harassing  dreams  may 
be  equivalent  to  a  shock  received  during  the  wak- 
ing state.  It  therefore  behooves  such  sufferers  to 
give  the  condition  the  attention  which  it  deserves. 
The  correction  of  bad  habits  of  eating  or  sleep- 
ing may  be  all  that  is  necessary,  or  the  disorder 
may  not  respond  so  readily  because  of  a  mental 
problem  requiring  solution.  In  any  case,  a 
physician  should  be  consulted. 

Nightmare  is  a  particularly  vivid  dream,  in 
which  the  sufferer  is  oppressed  by  a  sensation  of 
suffocation,  of  falling,  and  of  great  weight  in  the 
chest.  During  the  attack  the  individual  may  ex- 
perience a  variety  of  distressing  feelings;  thus, 
he  may  be  falling  down  a  mountainside,  unable 
to  use  hands  or  legs  in  an  attempt  at  saving  him- 
self;  he  may  be  pursued  by  an  assassin,  by  a  wild 


26  YOURS  FOR  SLEEP 

animal,  a  spirit,  or  may  be  about  to  be  horribly 
tortured,  when  he  awakes  with  a  loud  cry  and 
considerable  fright.  Nightmare  is  dependent 
upon  some  disturbance  of  the  general  health,  or 
is  the  effect  of  some  very  vivid  mental  experi- 
ence. Indigestion,  overeating,  bad  ventilation, 
indulgences  of  any  kind,  mental  shock,  worry, 
etc.,  are  predisposing  factors.  Lying  on  the  back 
with  the  head  low  may  induce  an  attack. 

A  cure  depends  upon  removal  of  the  cause. 
Since  indigestion,  though  overrated,  may  be 
an  etiological  factor  in  its  causation,  overeat- 
ing, especially  of  heavy  or  indigestible  foods, 
particularly  before  retiring,  is  to  be  absolutely 
forbidden.  Certain  articles  of  food  are  prone  to 
cause  nightmare  in  certain  persons ;  it  goes  with- 
out saying  that  if  the  palate  be  served  in  such 
cases  it  is  at  the  expense  of  the  individual,  who 
deserves  no  pity. 

With  nightmare  I  have  had  some  personal  ex- 
perience. The  first  attack  I  remember  distinctly. 
Tired  of  reading,  and,  in  truth,  mentally  and 
physically  played  out,  I  threw  myself  across  my 
bed  with  the  intention  of  procuring  a  little  rest 
before  dinner.  I  soon  fell  asleep,  however,  but 
was  shortly  awakened  by  some  noise  which  I 
later  took  to  be  the  footsteps  of  a  fellow  lodger 
along  the  hallway,  and  who  was  coming  in  the 


WAKEFUL  DISORDERS  OF  SLEEP     27 

direction  of  my  room.  I  tried  to  rise,  but  all 
power  of  motion  seemed  to  have  left  me,  sensa- 
tion likewise.  Hearing,  vision,  and  conscious- 
ness remained  undisturbed.  I  tried  to  stimulate 
my  will  to  control  my  muscles  but  again  failed, 
and  this  time,  more  or  less  frightened,  endeav- 
ored to  call  for  aid,  only  to  find  that  I  could  not 
move  my  mouth,  let  alone  talk.  Meanwhile,  it 
seemed  as  if  hours  were  passing  instead  of  sec- 
onds. A  sudden  rap  upon  my  door  roused  me  to 
activity.  On  another  occasion  I  went  through 
the  same  unwelcome  experience.  I  am  inclined 
to  think  that  overwork  was  responsible.  The 
condition  is  often  called  nocturnal  paralysis. 

Pavor  nocturnus,  commonly  known  as  "night 
terrors,"  is  a  condition  only  found  in  childhood, 
sleep  being  disturbed,  one  or  more  hours  after 
going  to  sleep,  by  fright.  There  are  two  classes 
of  cases. 

The  first  class  resembles  nightmare  and  is 
quite  common.  The  child  awakes  considerably 
frightened  and  excited,  but  the  mind  is  clear,  and 
parents  and  surrounding  objects  are  readily  and 
accurately  recognized.  The  child  will  usually 
say  that  he  has  had  a  bad  dream.  The  causes 
are  those  which  produce  disturbed  sleep  in  child- 
hood, chief  among  which  are  indigestion,  ade- 
noids, enlarged  tonsils,  poor  ventilation  of  the 


28  YOURS  FOR  SLEEP 

sleeping  room,  malnutrition,  exciting  stones  be- 
fore bedtime,  etc.  When  the  disturbance  first 
puts  in  an  appearance  the  child  should  be  taken 
to  a  physician.  The  cause  for  the  nocturnal  at- 
tacks may  be  simple  and  easily  remedied;  while, 
on  the  other  hand,  it  may  be  of  a  serious  nature, 
and  require  the  most  careful  and  prolonged 
treatment  of  a  specialist.  In  passing,  it  may  be 
well  to  call  parents'  attention  to  the  fact  that 
children  who  cry  out  in  the  night  but  who  are 
found  sleeping  when  the  parent  reaches  their 
side  may  be  suffering  from  hip  disease.  Taken 
early  in  hand  this  disease  is  curable,  but  if  long 
neglected  is  only  cured  after  years  of  trying 
treatment  and  with  the  possibility  of  a  perma- 
nent deformity. 

In  the  second  class  of  night  terrors  the  child 
is  usually  found  sitting  upright  in  bed,  in  a  very 
dazed  condition,  and  terrified  of  a  "dog,"  a 
"cat,"  a  "bear,"  or  other  dream  vision  or  hallu- 
cination. The  objects  seen  are  usually  described 
as  being  of  a  red  color.  The  child  may  run 
about  the  room,  climb  up  on  bureaus,  escaping 
from  the  pursuing  object  of  the  dream.  He  can- 
not be  quieted  readily,  but  after  a  few  minutes 
will  return  to  bed  and  go  to  sleep  as  if  nothing 
had  happened.  There  is  no  waking  recollection 


WAKEFUL  DISORDERS  OF  SLEEP    29 

of  the  occurrence,  and  usually  no  after  effects  are 
suffered.  The  attacks  may  occur  once  every  few 
weeks  or  at  intervals  of  several  months. 

This  type  is  of  a  very  serious  nature,  inasmuch 
as  it  indicates  an  unstable  nervous  system.  It  is 
of  frequent  occurrence  in  children  of  neurotics, 
and  is  one  of  the  stigmata  of  degeneracy;  it  may 
be  a  forerunner  of  epilepsy,  hysteria,  or  even  in- 
sanity. No  one  but  a  physician  is  competent  to 
treat  this  important  malady,  but  in  general  the 
child  should  lead  a  quiet  life,  free  from  mental, 
nervous,  or  physical  excitation.  It  is  well  that 
someone  sleep  near  the  child  to  prevent  accident 
befalling  it. 

There  are  many  other  disorders  of  sleep  as- 
sociated with  or  bearing  a  relation  to  dreams. 
Thus  the  dream  state  may  be  cast  into  the  wak- 
ing state  for  a  long  or  short  period  of  time.  The 
dream  may  end  in  convulsions.  A  person  may,  on 
being  awakened  from  a  deep  sleep,  be  maniacal 
and  do  acts  of  violence,  for  which,  of  course,  he 
is  not  responsible.  The  latter  condition  is  known 
as  somnolentia,  or  sleep  drunkenness.  These 
disturbances  are  indicative  of  neurotic  in- 
stability. 

In  somnambulism,  of  which  sleepwalking  is 
the  most  prominent  manifestation,  the  individual 
acts  his  part  of  a  dream.  The  eyes  may  be  open 


30  YOURS  FOR  SLEEP 

or  shut,  and  without  seeing,  the  sufferer  may  per- 
form most  difficult  and  dangerous  actions,  but 
in  such  a  cautious  manner  as  to  lead  one  to  be- 
lieve that  all  consciousness  is  not  asleep.  The 
individual  adapts  himself  to  circumstances,  and 
such  acts  as  are  performed  are  only  those  which 
pertain  to  the  dream  story.  The  subjective 
powers  are  increased;  extraordinary  tactile  sen- 
sibility may  be  combined  with  anesthesia. 

In  the  somnambulistic  attack  persons  have  per- 
formed almost  incredible  acts,  such  as  they  would 
never  think  of  in  the  waking  existence.  They 
have  climbed  mountains,  walked  along  the  roofs 
of  houses,  and  have  committed  murder  even. 
Again,  they  have  gone  about  their  customary 
daily  work,  and,  strangely  enough,  the  work 
done  is  often  superior  to  that  accomplished  at 
other  times.  They  usually  have  no  recollection 
of  the  attack  on  the  following  day. 

Somnambulism  may  be  inherited  and  is  a  neu- 
rotic stigma.  It  generally  first  appears  around 
puberty.  The  sexes  are  equally  attacked.  The 
sensitive  and  excitable  are  predisposed  to  it. 
Mental  overwork,  stories  of  sleepwalking,  oreven 
a  study  of  the  subject,  may  bring  on  an  attack. 

An  attack  may  be  stopped  by  a  sudden  jar,  a 
dash  of  cold  water  in  the  face,  clapping  of  the 
hands,  pressure  over  the  supraorbital  foramina, 


WAKEFUL  DISORDERS  OF  SLEEP    31 

etc.  It  is  not  always  advisable  to  do  any  of  these 
things,  inasmuch  as  in  highly  nervous  subjects 
the  shock  produced  is  often  seriously  harmful. 
Much  can  be  done  either  in  curing  the  affection 
or  in,  at  least,  ameliorating  the  number  of  at- 
tacks. The  general  nervous  system  should  first 
of  all  receive  attention.  A  firm  determination  on 
the  part  of  the  afflicted  not  to  walk  in  sleep  may 
produce  a  cure.  Children  who  suffer  from  the 
disorder  should  receive  at  bedtime  a  cold  spinal 
douche  and  be  told  that  the  object  of  it  is  to  stop 
them  from  walking  in  their  sleep.  Or  some  other 
simple  procedure  may  be  followed,  but  the  child 
must  be  forcibly  impressed  that  it  is  able  to  ward 
off  somnambulistic  attacks.  To  stimulate  them 
toward  recovery  they  should  be  promised  re- 
wards, but  are  never  to  be  punished.  In  adults 
all  methods  of  treatment  sometimes  prove  fruit- 
less. In  such  cases  precautions  are  necessary  lest 
accident  befall  the  individual. 

Talking  in  sleep  is  a  minor  form  of  somnam- 
bulism. Double  consciousness,  a  condition  in 
which,  during  the  waking  period  of  the  individ- 
ual's existence,  he  leads  two  distinctly  separate 
lives,  is  somnambulism  in  its  highest  form.  Those 
familiar  with  the  story  of  Dr.  Jekyll  and  Mr. 
Hyde  will  have  no  difficulty  in  understanding 
the  meaning  of  the  term.  It  is  generally  accepted 


,32  YOURS  FOR  SLEEP 

that  one  of  the  personalities  is  pathological. 
Hysterics  occasionally  develop  a  double  per- 
sonality, and  a  hypnotic  double  personality 
may  also  occur.  In  connection  with  some  forms 
of  psychical  epilepsy  the  patient  may  act  for 
days,  weeks,  or  for  only  a  few  minutes  in  a  man- 
ner entirely  foreign  from  his  normal  self. 
Double  consciousness  represents  a  disturbed 
mental  state. 

Another  disorder  which  is  common  in  neurotic 
children,  but  which  may  also  be  found  in  hys- 
terics, epileptics,  neurasthenics,  and  neuropaths, 
is  nocturnal  enuresis,  or  bed  wetting.  In  some 
cases  it  is  a  partial  somnambulism.  The  act  is 
not  occasioned  simply  by  a  relaxation  of  the 
sphincter  of  the  bladder,  but  the  patient  dreams 
he  is  passing  water  and,  acting  his  part  of  the 
dream,  propels  the  stream  with  much  force.  Just 
what  occasion  dreams  of  this  nature  cannot  al- 
ways be  ascertained.  Internal  sensations  or  ex- 
ternal causes,  as  light,  friction,  heat,  may  be  re- 
sponsible. 

In  general,  incontinence  of  the  urine  in  chil- 
dren is  due  to  any  deviation  of  the  system  from 
the  normal.  It  may  be  caused  by  a  too  highly 
acid  urine,  to  local  irritation  of  the  genitals,  pin- 
worms,  inflammation  of  the  rectum  or  of  the 
urinary  passages,  anemia,  malnutrition,  spinal 


WAKEFUL  DISORDERS  OF  SLEEP    33 

diseases,  etc.  Heredity  is  sometimes  very  notice- 
able. In  many  cases  no  cause  can  be  discovered. 

A  serious  mistake  which  many  mothers  make 
is  to  punish  the  child  because  of  the  disorder. 
One  little  lad,  because  of  frequent  punishment, 
sought  to  escape  more  by  tying  a  cord  about  the 
genital  organ,  with  the  result  that  gangrene  set 
in.  The  child  is  not  to  blame  because  of  the 
condition,  and  punishment  serves  only  to  aggra- 
vate it.  Kindness  is  a  valuable  medicine,  one 
which  can  be  given  and  taken  ad  libitum,  with 
only  the  best  results. 

There  is  much  that  can  be  done  to  alleviate,  if 
not  cure,  the  affection.  The  diet  should  consist 
of  milk,  vegetables,  fruits,  cereals,  and  a  small 
amount  of  meat.  Tea,  coffee,  beer,  sweets,  highly 
seasoned  foods  and  fried  foods  are  contraindi- 
cated.  A  promise  of  reward  and  the  giving  of 
some  simple  substance  at  night,  as  a  mint  tablet, 
with  the  declaration  that  it  will  cure  the  trouble, 
creates  a  psychical  impression  which  often  cures. 
The  emptying  of  the  bladder  before  going  to 
bed  and  the  elevation  of  the  foot  of  the  bed  so  as 
to  prevent  the  urine  from  irritating  the  bladder 
neck  are  also  efficacious.  The  spinal  douche  at 
bedtime,  followed  by  a  brisk  rubdown,  is  highly 
beneficial,  especially  if  the  child  be  sufficiently 
impressed  with  its  value.  The  best  tonics  for 


34  YOURS  FOR  SLEEP 

the  child  are  fresh  air  and  good,  substantial 
food.  Life  in  the  country  is  contributory  to  re- 
covery. Water  should  be  withheld  for  a  few 
hours  before  bedtime.  Drugs  should  only  be 
administered  by  the  physician. 

Sleep  ptosis,  a  condition  in  which  there  is  a 
difficulty  in  opening  the  eyes  on  awakening, 
sometimes  occurs  in  individuals  whose  nervous 
systems  are  below  par.  It  is  part  of  a  general 
muscular  weakness,  and  disappears  with  the  re- 
moval of,  or  an  improvement  in,  the  underlying 
disorder. 

Anemic  persons,  excessive  users  of  tobacco  or 
alcohol,  sufferers  from  gout,  diabetes,  neuras- 
thenia, etc.,  sometimes  awake  with  a  sensation 
of  pricking  or  numbness  in  the  limbs.  Cramps, 
pain,  and  loss  of  power  may  be  present  in  the 
affected  members.  It  may  occur  any  time  the 
individual  goes  to  sleep,  night  or  day,  and  may 
last  for  years.  The  condition  is  known  as 
acroparasthesia.  An  attack  may  be  removed  by 
heat,  friction,  or  exercise,  but  a  cure  can  only 
be  effected  when  the  cause  is  removed. 

With  the  possible  exceptions  of  sleep  ptosis 
and  acroparasthesia  the  various  disturbances  of 
sleep  enumerated  above  are  important,  not  only 
because  they  interfere  with  sleep,  but  because 
they  are  indicative  of  underlying  disease.  They, 


WAKEFUL  DISORDERS  OF  SLEEP    35 

are  signposts  warning  the  sufferer  of  danger. 
The  longer  they  remain  untreated  the  more  dif- 
ficult they  are  to  cure.  It  therefore  behooves 
whosoever  is  afflicted  with  any  of  these  ailments 
to  procure  the  best  medical  attention  he  can.  De- 
lays are  always  dangerous,  but  profitable  not 
only  to  the  physician  but  the  undertaker  as  well. 

"Fly,  dotard,  fly! 
With  thy  wise  dreams  and  fables  of  the  sky." 

— HOMER. 


CHAPTER  III 
INSOMNIA  AND  ITS  CAUSES 


"How  many  thousands  of  my  poorest  subjects 
Are   at  this  hour   asleep!     O  sleep,  O   gentle  sleep, 
Nature's  soft  nurse,  how  have  I  frighted  thee, 
That  thou  no  more  wilt  weigh  mine   eyelids  down, 
And   steep  my  senses  in  forgetfulness?" 

—HENRY  IV. 


INSOMNIA,  briefly  defined,  is  an  inability  to 
sleep  the  average  length  of  time.  It  manifests 
itself  in  various  ways.  The  individual  may  go 
to  bed  tired,  and  apparently  well  prepared  to 
sleep,  but  in  spite  of  all  his  efforts,  or  rather  be- 
cause of  them,  sleep  does  not  come  for  one,  two, 
or  more  hours,  but  once  it  does  come  the  indi- 
vidual sleeps  soundly  until  morning.  During 
the  time  he  remains  awake,  the  sufferer  may  be 
tranquil  in  mind  or,  as  is  more  often  the  case, 
peevish  and  fretful.  He  may  be  conscious  of 
the  fact  that  it  is  pain,  worry,  or  other  cause  that 
keeps  him  awake  but  in  other  cases  the  indi- 
vidual is  mentally  quiet  and  cannot  fathom  the 
reason  for  his  sleeplessness.  This  type  of  in- 
somnia is  frequent  in  those  given  to  worry,  ner- 
vousness, or  who  are  over-fatigued. 

36 


INSOMNIA  AND  ITS  CAUSES         37 

On  the  other  hand,  the  person  may  readily  go 
to  sleep,  only  to  awake  in  the  early  morning 
hours.  He  may,  after  an  hour  or  two,  again  go 
to  sleep;  but,  as  is  usually  the  case,  once  awak- 
ened, no  more  sleep  is  granted.  This  type  of  in- 
somnia may  be  due  to  distressing  dreams  which 
the  sufferer  remembers,  either  wholly  or  in  part, 
to  the  effects  of  light  or  noise,  to  physical  discom- 
forts, to  habits,  etc.  In  so  far  as  habit  is  con- 
cerned, if  one  awakes  on  one  or  two  occasions 
at  a  certain  time  a  tendency  is  formed  to  awake 
regularly  at  that  hour.  The  majority  of  us,  even 
though  our  sleep  has  never  been  disturbed,  can 
by  resolving  to  awake  at  a  certain  hour  fulfill 
that  resolve.  However,  unless  we  encourage  the 
practice  by  getting  up  when  we  awake  this  power 
may  be  lost.  A  nervous  individual,  on  the  other 
hand,  is  inclined  constantly  to  preserve  it.  He 
may  have  been  awakened  in  the  early  morning 
hours,  by  reason  of  some  discomfort,  and  experi- 
enced difficulty  in  again  going  to  sleep.  The 
matter  is  not  treated  lightly, but  causes  much  con- 
cern. His  last  thought  at  night  is  that  he  will 
awake  too  early,  and  in  a  person  of  his  tempera- 
ment this  autosuggestion  does  that  very  thing. 
If,  on  the  other  hand,  he  made  up  his  mind  that 
he  was  going  to  pass  the  night  undisturbed  the 
chances  are  that  he  would.  Some  individuals 


38  YOURS  FOR  SLEEP 

have  gotten  into  the  habit  of  getting  up  at  night 
to  smoke;  or  during  a  temporary  period  of  in- 
somnia, have  been  able  to  put  themselves  to 
sleep  by  drinking  a  glass  of  'milk,  etc.  Insomnia 
is  thus  maintained,  and  unless  corrected  may 
last  a  lifetime. 

There  are  other  individuals  who,  under  a 
broad  conception  of  the  term  insomnia,  may  be 
said  to  be  insomniacs,  who  sleep  fitfully,  and 
remember  having  awaked  several  times  dur- 
ing the  night  for  short  periods.  Others  are  only 
conscious  of  the  fact  that  their  sleep  has  failed 
to  bring  them  refreshment;  they  awake  feeling 
practically  as  tired  as  when  they  went  to  bed. 

Sleep  is  a  natural  process,  opinions  to  the  con- 
trary notwithstanding.  Normal  sleep  is  a  gift 
which  we  all  have  had  at  one  time  or  other,  and 
may  still  have.  There  are  few  insomniacs  who 
can  truthfully  say  that  they  have  never  enjoyed 
such  sleep  as  visits  the  majority  of  their  fellows. 
We  make  sleep  a  habit,  but  it  differs  from  all 
other  habits  in  that  it  can  be  easily  broken.  Nev- 
ertheless, there  are  some  persons  who  can  abuse 
this  priceless  possession  continually,  almost,  and 
yet  not  suffer  its  loss.  They  are,  as  a  rule,  well 
fortified  by  physical  and  mental  vigor,  and  de- 
void of  neurotic  stigmata.  It  would  appear  that 
insomnia  is  not  only  dependent  upon  the  various 


INSOMNIA  AND  ITS  CAUSES        39 

physical  and  other  general  causes  that  may  pro- 
duce it,  but  on  an  underlying  nervous  instability. 
In  fact,  most  of  the  sufferers  from  insomnia  are 
neurotic.  Their  insomnia  may  have  begun  at  a 
certain  time,  and  may  be  ascribed  to  a  more  or 
less  definite  cause;  but  if  a  careful  study  were 
made  of  the  individuals  it  would  be  found,  very 
often,  that  prior  to  the  insomnia  they  suffered 
from,  or  gave  evidences  of,  nervous  inferi- 
ority. 

In  another  place  it  has  been  stated  that  loss  of 
sleep  is  worse  than  starvation;  an  animal  experi- 
ment in  proof  of  this  has  been  quoted.  It  may 
also  be  added  that  experiments  on  men  have 
shown  that  deprivation  of  sleep  for  about  ninety 
hours  was  productive  of  hallucinations  of  sight, 
decreased  strength,  defective  memory,  etc.  We 
might  go  further  and  state  that  it  used  to  be,  and 
may  still  be,  a  practice  of  the  Chinese  to  punish 
criminals  by  keeping  them  constantly  awake, 
and  that  as  a  result  horrible  tortures  were  ex- 
perienced by  such  unfortunates;  that  Tous- 
saint  L'Ouverture,  commander-in-chief  of  the 
Haytians,  reduced  Napoleon  First't  army  of 
30,000  veterans  to  5,000  effectives  simply  by 
feigning  attacks  when  the  army  was  asleep. 

However,  there  is  a  vast  difference  between  in- 
somnia and  absolute  or  almost  absolute  depriva- 


,$0  [TOURS  FOR  SLEEP 

tion  of  sleep,  which  latter  the  above  cases  illus- 
trate. The  pale,  thin,  fatigued-looking  girl  who 
frequents  dance  halls  and  exerts  herself  far  into 
the  night  is  generally  able  to  sleep  when  her 
head  strjkes  the  pillow.  Her  anemia  and  weak- 
ness are  due  to  many  causes.  Over-exercise 
causes  an  increased  destruction  of  body  tissue; 
the  poor  air  of  the  dance  hall  deprives  her  of 
proper  oxygenation  of  the  blood;  she  returns 
home  fatigued,  procures  a  few  hours'  sleep  but 
not  enough  for  her  body's  needs,  goes  to  work 
fatigued,  becomes  more  fatigued  as  the  day  pro- 
gresses, becomes  stimulated  with  the  night  by  a 
contemplation  of  her  favorite  diversion,  and,  in- 
stead of  paying  yesterday  the  sleep  she  owes  it, 
contracts  new  debts.  She  has  not  given  her  body 
a  chance  to  keep  harmony;  work  has  exceeded 
rest;  destruction  has  exceeded  repair.  The  vital 
processes  become  weakened.  Becoming  over- 
heated, over-fatigued  in  the  dance  hall,  she  is 
unmindful  of  precaution;  the  change  from  the 
stuffy  dance  hall  to  the  outside  air,  because  of  her 
weakened  resistance,  causes  a  cold,  which  cold 
may  later  develop  into  tuberculosis.  She  dies, 
and  is  held  up  as  a  horrible  example  of  the  effects 
of  loss  of  sleep. 

True,  she  is  an  example  of  such,  but  not  of  in- 
somnia.   If  this  girl  had  been  an  insomniac,  and 


INSOMNIA  AND  ITS  CAUSES         41 

had  acted  as  she  did,  her  obituary  notice  would 
have  been  written  long  before.  She  suffered,  in 
so  far  as  sleep  is  concerned,  because  she  denied 
herself  her  requisite  amount  of  sleep.  But  even 
if  she  were  troubled  with  insomnia,  if  she  set 
aside  seven  hours  each  day  to  be  spent  in  bed  con- 
tinuously, no  matter  if  not  all  of  them  were 
blessed  by  sleep,  she  would  have  maintained 
health.  The  few  hours  of  sleep  that  she  did 
procure,  added  to  rest,  would  have  sufficed  her 
needs. 

Insomnia  does  not  kill,  per  se;  neither  does  it 
undermine  the  health.  Many  individuals  who 
by  reason  of  influenza  have  been  afflicted  with 
intractable  insomnia,  or  who  are  hereditarily 
poor  sleepers,  do  not  suffer  because  of  it.  They 
give  the  matter  little  or  no  concern.  They  have 
a  schedule  for  the  night;  so  many  hours  to  be 
spent  in  bed  regardless  of  whether  sleep  visits 
them  or  not.  It  is  the  worry  over  insomnia  that 
kills.  Add  to  this  deprivation  of  rest.  Fretful 
because  sleep  does  not  come,  the  sleepless  one 
reasons  that  there's  no  use  of  going  to  bed;  he 
works  far  into  the  night,  walks  the  floor,  or 
makes  himself  miserable  by  his  gloomy  thoughts. 
Consequently  his  health  becomes  undermined. 
But  if  he  did  go  to  bed  and  remained  there  for 
seven  or  eight  hours,  and  kept  his  mind  tranquil, 


42  YOURS  FOR  SLEEP 

he'd  not  only  always  feel  competent  for  mental 
and  physical  work,  but  also  maintain  health. 

Insomnia,  however,  is  not  to  be  crowned  with 
a  laurel  wreath ;  not  one  of  us  hails  it  as  a  friend, 
though  we  will  as  a  conqueror.  We  are  all  too  fa- 
miliar with  the  balm  of  sleep  to  praise  sleep's 
foe.  Nevertheless,  we  should  not  form  an  er- 
roneous idea  of  insomnia's  supposed  ill  effects. 
It  is  because  insomnia  tends  to  occasion  worry, 
and  to  prompt  one  to  neglect  rest,  that  harm  is 
done  the  individual.  The  insomnia  may  precede 
the  worry,  in  which  case  the  first  causes  the 
second.  Or  the  worry  may  precede  and  be  the 
cause  of  the  insomnia;  in  this  case  the  insomnia 
gives  birth  to  new  worries.  But  free  insomnia 
from  worry  and  there  will  be  less  reason  to 
ascribe  to  it  so  many  dire  consequences. 

When  one  comes  to  consider  the  various  fac- 
tors capable  of  producing  insomnia  he  has  as- 
sumed quite  a  task,  for  there  is  no  disturbance 
of  the  system,  whether  mental  or  physical,  that 
is  not  capable  of  producing  the  disorder. 

One  fact  that  we  should  be  mindful  of  is 
that  insomnia  is  not  a  disease,  per  se,  but  simply 
a  warning  of  some  underlying  trouble.  Remove 
the  underlying  cause  and  the  insomnia  will  take 
care  of  itself. 

In  infancy  and  childhood  disturbed  or  rest- 


INSOMNIA  AND  ITS  CAUSES         43 

less  sleep  is  more  common  than  true  insomnia, 
though  both  conditions  may  exist  and  the  causes 
of  each  may  be  the  same.  The  commonest 
causes  of  such  are  hunger  and  indigestion,  the 
result  of  bad  habits,  as  exciting  games  before 
bedtime,  frightening  stories,  rocking  during 
sleep,  irregular  feeding.  It  may  result  from 
dentition,  pain  in  any  part  of  the  body  due  to 
any  cause,  as  the  pain  of  inflammation  of  the 
middle  ear  or  the  pain  from  diaper  pins.  Fully 
one-half  of  the  cases  in  later  childhood  are  due 
to  indigestion,  the  most  frequent  type  being 
chronic  intestinal  indigestion.  Adenoid  growths 
in  the  pharynx,  enlarged  tonsils,  worms,  lack  of 
sufficient  fresh  air  in  the  sleeping  room,  insuf- 
ficient bed  clothing,  coldness  of  the  limbs,  hip 
disease,  anemia,  malnutrition,  overstudy,  etc., 
may  be  provocative  of  disturbed  sleep.  To  as- 
certain the  direct  cause  a  physician  should  be 
consulted.  To  doctor  a  growing  child  by  a 
narcotized  "Soothing  Syrup"  or  any  paregoric 
medicine  is  detrimental  in  more  ways  than  one. 
Paregoric  to  a  child  is  what  morphine  is  to  an 
adult. 

After  middle  life  the  most  common  cause  of 
insomnia  is  arterio-sclerosis.  What  is  meant  by 
arterio-sclerosis,  its  symptoms  and  treatment,  we 
will  consider  in  a  later  chapter. 


44  YOURS  FOR  SLEEP 

The  physical  causes  are  indeed  many.  Passing 
discomforts,  as  mosquito  bites,  ticklings  in  the 
throat,  may  suffice  to  disturb  the  sleep  or  render 
the  night  sleepless  in  emotional,  easily  disturbed 
persons.  Pain  in  any  part  of  the  body,  as  rheu- 
matoid pains,  the  pain  of  appendicitis,  kidney 
stone,  etc.,  we  can  readily  appreciate.  Any  of 
the  acute  diseases,  as  pneumonia,  scarlet  fever, 
meningitis,  may,  by  the  toxins  these  diseases  gen- 
erate, so  disturb  the  equilibrium  of  the  body  as 
to  produce  the  disorder;  but  once  the  disease 
has  been  removed  the  insomnia  is  also  removed. 
Poisons  in  the  system,  whether  due  to  diseases 
such  as  gout,  diabetes,  constipation,  excessive 
bodily  fatigue,  or  taken  into  the  body  in  the  form 
of  tea,  coffee,  alcohol,  tobacco,  cocaine,  mor- 
phine, etc.,  need  be  borne  in  mind.  Certain  so- 
called  nerve  tonics  depending  upon  strychnine 
and  other  stimulating  drugs,  are  often  causative 
factors. 

Disturbances  of  the  circulation,  as  cold  feet, 
which  is  in  turn  but  a  symptom  of  anemia,  consti- 
pation, indigestion,  or  other  disease,  is  probably 
the  most  common  immediate  cause  of  insomnia. 
Coldness  of  the  feet  is  also  common  in  brain 
workers  and  in  such  is  not  dependent  gener- 
ally upon  underlying  disease.  The  drinking 
of  something  hot,  such  as  hot  cocoa,  beef  extract, 


45 

milk,  or  even  hot  water,  and  the  holding  of  the 
feet  for  a  brief  period  under  hot,  then  cold  water, 
followed  by  friction,  may  produce  the  thing  de- 
sired— sleep.  A  hot-water  bottle  to  the  feet 
may  prove  as  efficacious.  Burning  sensations  in 
the  feet  is  a  favorite  cause  of  disturbed  rest, 
usually  dependent  upon  some  more  or  less  lo- 
cal derangement  of  the  system,  and  consequently 
can  only  be  intelligently  treated  after  the  cause 
has  been  ascertained. 

Insomnia  from  indigestion  is  by  far  the  most 
frequent.  Probably  fifty  per  cent,  of  all  insom- 
niacs are  dyspeptics,  knowingly  or  unknowingly. 
Since  this  is  so,  we  will  consider  the  subject  at 
greater  length  in  a  later  chapter. 

Causes  least  suspected  are  apt  to  be  causative 
of  the  most  aggravating  and  seemingly  incurable 
insomnia.  Thus  many  a  case  of  insomnia  has 
resisted  the  treatment  of  renowned  specialists 
simply  because  the  fact  that  such  organs  as  the 
eyes,  the  ears,  the  nose,  the  teeth,  and  the  throat 
were  possible  etiologic  factors  was  not  taken 
into  consideration.  That  errors  of  refraction  and 
other  eye  disturbances  may  produce  insomnia 
and  the  insomnia  be  the  only  symptom  of  ocular 
disorder  is  a  non-disputed  fact.  Likewise  ceru- 
minia,  or  wax  in  the  ear,  as  well  as  foreign  bodies 
in  the  ear  and  other  pathological  conditions,  may 


46  YOURS  FOR  SLEEP 

prove  at  fault.  Because  we  suffer  no  subjective 
sensations  from  the  teeth,  nose,  or  throat,  it  is 
no  indication  that  these  parts  are  normal.  An 
abscess  may  exist  at  the  roots  of  the  teeth,  which 
abscess  can  only  be  detected  by  an  X-ray  ex- 
amination. Similarly  spurs  may  be  present  on 
the  septum  of  the  nose,  or  hypertrophic  rhinitis 
exist,  which  may  not  only  account  for  insomnia 
but  other  maladies  as  well.  Disorders  of  struc- 
ture of  the  throat  may  prove  at  fault;  the  fact  to 
be  learned  is  that  all  these  parts  must  be  re- 
garded as  guilty  until  proved  innocent. 

Insomnia  often  results  from  Ibad  habits  of 
sleeping.  The  leading  of  an  irregular  life,  with 
its  attendant  disturbances  of  the  system  and  the 
going  to  bed  at  any  hour  of  day  or  night,  are 
not  likely  to  conduce  to  natural  sleep.  When  one 
acquires  the  habit  of  retiring  at  a  certain  hour 
each  night  he  can  so  court  sleep  as  to  win  her 
for  his  own,  but  the  reverse  is  also  true.  There 
are,  of  course,  some  who  can  sleep  at  any  por- 
tion of  day  or  night,  but  if  we  should  see  some- 
one, no  matter  how  wise,  place  his  hand  in 
boiling  water,  we  would  not  follow  the  ex- 
ample. We  are  not  all  of  the  same  stamina  or 
physical  material.  We  each  have  a  separate 
existence  to  live,  entirely  different  from  that  of 
others,  so  it  behooves  us  to  learn  the  requirements 


INSOMNIA  AND  ITS  CAUSES         47 

of  our  own  make-ups,  and  to  live  so  as  to  har- 
monize with  them. 

That  much  insomnia  results  from  psychic  in- 
fluences solely  cannot  be  doubted;  it  is  a  proved 
fact  The  carrying  to  bed  with  us  of  business 
problems,  or  familial  perplexities  or  misunder- 
standings, the  reliving  of  events  that  stir  the  brain 
to  undue  activity,  do  not  favor  sleep.  By  the 
time  we  decide  to  go  to  sleep  we  may  find  it  im- 
possible to  do  so,  and  should  we  then  start  to 
worry  about  the  chances  of  sleep  having  deserted 
us,  we  have  placed  our  best  foot  forward  on  the 
road  toward  Insomnia  Town. 

Pondering  during  the  day  as  to  whether  or 
not  we  shall  be  able  to  sleep  at  night  begets  the 
idea  that  we  will  not  be  able  to  sleep  at  night, 
which  idea  soon  becomes  an  obsession,  and  no 
matter  how  much  we  strive,  by  fatiguing  the 
body  and  by  other  means  supposed  to  favor  sleep, 
sleep  is  not  to  be  obtained  unless  the  mind  is 
freed  of  its  erroneous  belief.  To  imagine  that 
because  we  cannot  sleep  terrible  consequences 
are  bound  to  follow  is  fallacious;  if  we  die,  it 
is  because  some  other  disease  has  killed  us  and 
not  insomnia,  for  insomnia  is  but  a  symptom  and 
not  a  disease. 

;     Faith  can  move  mountains,  and  a  belief  in  our 
own  ability  to  go  to  sleep  is  absolutely  necessary 


48  YOURS  FOR  SLEEP 

for  those  of  us  whose  insomnia  is  the  result  of 
mental  causes.  Fear  is  the  rock  on  whicfe  many 
a  ship  goes  down,  but  hope  and  determination  are 
the  buoys  of  life.  If  troubled  with  sleeplessness 
the  best  thing  to  do  is  to  forget  it,  to  take  a  sane 
view  of  the  matter,  and,  while  seeking  intelligent 
advice  to  free  ourselves  from  its  clutches,  to  re- 
gard ourselves  fortunate  if  we  procure  it,  but  not 
lost  if  it  is  temporarily  denied  us.  We  cannot 
chase  sleep,  for,  as  Dr.  Paul  Dubois  says  in  his 
book  on  the  Physic  Treatment  of  Mental  Dis- 
orders: "Sleep  is  like  a  pigeon.  It  comes  to 
you  if  you  have  the  appearance  of  not  looking 
for  it;  it  flies  away  if  you  try  to  catch  it  I" 

Insomnia  is  of  course  a  symptom  of  some  forms 
of  insanity,  but  such  insomnia  is  accompanied  by 
such  other  striking  disturbances  as  to  enable 
the  most  ordinary  physicians  to  make  a  diagnosis 
easily.  It  is  a  very  insignificant  problem,  and 
one  that  needs  no  further  consideration. 

Heredity  plays  a  part  also.  Some  of  us  are 
born  to  be  poor  sleepers,  easily  awakened  by  the 
slightest  noise  of  any  kind.  To  be  so  afflicted  is 
a  misfortune,  but  much  can  be  done  to  render 
sleep  more  sound  by  taking  adequate  precautions 
against  such  influences  as  have  proved  powerful 
enough  to  disturb  us.  Generally  with  hereditary 
insomnia  is  associated  instability  of  the  nervous 


INSOMNIA  AND  ITS  CAUSES         49 

system,  but  the  nervous  system  may  be  rendered 
more  stable  by  simple  measures,  which  measures 
are  a  quiet  life,  freedom  from  worry,  fresh  air, 
sunshine,  moderation  in  all  things  great  and 
small,  each  to  be  taken  to  the  heart's  desire. 

If  a  compilation  of  all  the  causes  for  insomnia 
were  made,  it  would  be  found  that  indigestion, 
constipation,  neurasthenia,  worry,  eye  defects, 
sedentary  existence,  high  blood  pressure,  and 
arterio-sclerosis  would  head  the  list.  The  acute 
diseases,  overwork,  poor  teeth,  etc.,  would  be 
smaller  in  number.  It  is  easy  to  say  "digest  your 
food,"  "empty  your  bowels,"  "don't  worry," 
etc.,  but  it  is  another  thing  to  do  any  of  these 
things. 

In  the  following  chapters  I  am  attempting  to 
deal  with  the  more  common  causes  of  insomnia 
in  a  manner  easily  understood  by  all,  not  only 
with  the  purpose  of  aiding  the  sleepless  to  sleep, 
but  also  to  aid  them,  if  I  can,  in  leading  a  life  in 
accord  with  the  laws  of  nature. 


"He  sleeps  well  who  is  not  conscious  that  he  sleeps  ill." 

— BACOK. 


"Sleep  is  no  servant  of  the  will: 

It   has   caprices  of  its  own: 
When   courted   most,  it  lingers  still; 
When  most  pursued  'tis  swiftly  gone." 

— BROWNIKG. 


CHAPTER  IV 
WORRY 

"Anguish  of  mind  has  driven  thousands  to  suicide;  anguish  of 
body  none.  This  proves  that  the  health  of  the  mind  is  of  far  more 
consequence  to  our  happiness  than  the  health  of  the  body,  although 
both  are  deserving  of  much  more  attention  than  either  of  them 
receives." — COLTON. 

IN  neurasthenia,  as  we  shall  learn,  phobias, 
or  fears — and  fear  and  worry  are  practically 
identical  in  their  effects — play  a  major  role.  In- 
deed, in  many  cases,  the  pains,  discomforts,  and 
other  sensations  of  which  the  neurasthenic  com- 
plains are  almost  entirely  due  to  perverted 
thought,  overwork  and  other  factors  being  of 
minor  import.  When  this  is  the  case,  enforced 
rest  but  adds  coal  to  the  fire,  as  the  individual 
does  not  need  rest,  but  therapy  solely  directed 
toward  the  restoration  of  mental  balance.  This 
balance  he  may  obtain  by  himself,  and  how  it 
may  be  obtained  we  will  consider  in  this  chapter. 
However,  no  attempt  is  made  to  cover  the  matter 
thoroughly,  for  worry,  be  it  associated  with 
neurasthenia  or  not,  is  too  stupendous  a  subject 
to  be  treated  adequately  in  a  few  pages. 

50 


WORRY  51 

By  worry  is  meant  undue  self-consciousness, 
introspectiveness.  The  worrier  permits  himself 
unduly  and  insistently  to  think  of  self,  and  to 
be  harassed  by  anything  that  may,  in  any  way, 
do  harm  to  that  self.  Yet  there  are  many  in- 
dividuals, known  in  common  parlance  as 
"chicken"  or  soft  hearted,  who  take  other 
people's  troubles  to  their  bosoms  and  nurse  them 
as  their  own. 

The  worry  habit  may  be  due  to  many  causes. 
As  in  neurasthenia,  it  may  be  dependent  upon 
a  defective  heredity  or  faulty  child  training. 
In  fact,  anything  that  can  cause  neurasthenia 
can  cause  worry.  The  two  diseases  are  practi- 
cally always  associated,  although  worry  may  ex- 
ist without  the  ordinary  symptoms  of  neuras- 
thenia. Worry  may  also  be  provoked  by  allow- 
ing the  mind  to  dwell  for  a  long  time  upon  a 
real  or  prospective  calamity.  It  is  natural  for 
everyone  to  be  solicitous  when  confronted  by 
or  threatened  with  difficulties,  but  it  is  natural 
too,  when  these  difficulties  have  been  removed, 
for  the  worry  over  them  to  depart  also.  But 
given  a  susceptible  individual,  anything  that 
can  occupy  his  mind  for  even  an  instant 
can  make  a  worry,  and  the  source  of  future 
worries.  Thus  a  financial  difficulty  may  harass 
the  business  man;  to  it  he  gives  undue  thought 


52  YOURS  FOR  SLEEP 

and  attention,  picturing  only  the  darker  side  in 
case  the  prospective  failure  becomes  a  reality. 
He  neglects  sleep,  hygiene;  may  smoke  and 
drink  to  excess  and,  as  a  consequence,  even 
though  the  problem  be  finally  solved  to  his  sat- 
isfaction, other  worries  take  the  place  of  that 
which  has  been  removed.  Practically  all  chronic 
worriers  can  recall  some  period  of  their  ex- 
istence when  they  permitted  themselves  to  un- 
reasonably cogitate  and  brood  over  some  dif- 
ficulty, from  which  time  they  became  the  hosts 
of  all  sorts  of  disturbing  thoughts. 

Worry  may  proceed  from  allowing  the  mind 
to  concern  itself  too  much  with  matters  that  were 
not  intended  for  its  concern.  For  instance,  con- 
sider the  hypochondriac.  This  is  an  individual 
to  whom  the  subject  of  health  is  of  paramount 
importance.  He  may  have  started  out  by  paying 
attention  to  the  laws  of  hygiene,  but  in  an  effort 
to  obey  all  these  laws  has  become  scrupulous. 
He  learns  that  food  should  be  well  masticated, 
and  unless  he  performs  a  certain  number  of 
chews,  or  should  he  inadvertently  swallow  his 
food  before  performing  what  he  thinks  are  the 
requisite  number,  he  concludes  that  ill  health 
will  follow;  he  learns  that  some  persons  have 
indigestion  without  being  conscious  of  it,  and 
this  fact  now  occupies  much  of  his  thoughts :  he 


WORRY  53 

studies  the  pulse  rate,  becomes  acquainted  with 
the  signs  of  cardiac  disease,  and  is  ever  on  the 
alert  for  any  signs  that  might  indicate  disease 
of  that  organ;  he  takes  his  temperature  fre- 
quently; notes  the  condition  of  his  tongue;  he 
may  become  so  impressed  by  the  disease-produc- 
ing powers  and  ubiquitousness  of  bacteria  as  to 
handle  coins  with  tissue  paper,  or  extract  them 
from  his  pocketbook  by  means  of  pincers;  a 
friend  of  his  undergoes  an  operation,  he  con- 
cludes that  he  needs  one  too,  etc. 

The  hypochondriac  affords  a  good  example  of 
the  chronic  worrier.  The  hypochondriac  is 
usually  willing  to  admit  the  folly  of  his  fears, 
yet  he  claims  that  they  are  stronger  than  he 
and  so  he  is  powerless  to  loosen  their  fetters. 
Likewise  does  the  worrier  whose  worries  run 
in  other  channels  than  health.  The  hypochon- 
driac always  finds  something  new  to  occupy  his 
attention ;  he  will  nurse  these  new  loves  tenderly 
for  a  time  and,  if  he  tires  of  them,  will  go  back 
to  his  first  love — his  first  worry.  The  chronic 
worrier  likewise  finds  new  things  to  give  him 
unreasonable  concern,  and  if  these  fail  or  wear 
themselves  out  will  revert  to  the  first. 

In  this  place  it  may  be  well  to  consider,  briefly, 
pain  in  the  heart  and  kidney  regions,  since  cer- 
tain patent  medicine  advertisements,  by  centering 


54  YOURS  FOR  SLEEP 

the  attention  of  those  who  read  them  on  these 
organs,  tend  to  promote  hypochondriasis. 

All  of  us  are  aware  of  the  fact  that  the  heart 
is  a  vital  organ  and  that  it  is  situated  on  the  left 
side  of  the  body.  Consequently,  if  we  experi- 
ence a  twinge  of  pain  in  the  cardiac  region  we 
may  become  alarmed,  especially,  if  we  have  just 
finished  reading  an  advertisement  elaborate  in 
its  descriptions  of  the  signs  and  symptoms  of 
heart  disease,  and  possibly  illustrated  by  a  scare 
picture  labeled,  say,  "Sudden  Death,"  showing 
a  person  falling,  apparently  in  agony,  and  with 
hand  clasped  over  the  cardiac  region. 

Now,  as  a  matter  of  fact,  there  are  few  dis- 
eases which  cause  pain  which  can  be  definitely 
associated  with  a  disturbance  of  the  heart's  ac- 
tion. Pain  about  the  heart  is  known  as  angina 
pectoris.  In  its  mildest  form  it  exists  as  a  feeling 
of  tension  beneath  the  breast  bone  and  is  usually 
associated  with  emotion.  It  is  common  among 
speakers  in  public;  climbing  a  stairway  rapidly 
may  usher  in  the  unpleasant  sensation.  A  night's 
rest  and  a  quiet  life  will  do  more  for  this  than 
any  drug  ever  will. 

Again,  there  is  a  pain  in  the  region  of  the  heart 
which  also  radiates  down  the  arm.  It  occurs 
in  nervous  persons,  in  excessive  users  of  tea, 
coffee,  alcohol,  tobacco;  and  in  emotional  sub- 


WORRY  55 

jects.  Like  the  above  form,  it  is  by  no  means 
very  serious  and  is  usually  amenable  to  treat- 
ment. 

There  is  only  one  form  of  cardiac  pain  that 
is  of  any  serious  consequence.  This  form  of 
pain  is  exceedingly  agonizing;  the  heart  seems 
as  if  pressed  in  a  vise,  the  pain  radiates  up  the 
neck  and  down  the  arm,  the  face  is  pale,  the  fin- 
gers tingle,  the  individual  is  covered  with  a 
clammy  sweat,  and  has  a  feeling  of  impending 
death.  Yet  this  is  a  comparatively  rare  disease. 
If  patent  medicines  were  taken  only  by  individ- 
uals suffering  from  this  form,  the  profits  would 
be  very,  very  small,  and  the  testimonials  con- 
spicuous by  their  absence,  for  the  disease  is 
rarely  cured. 

While  minor  forms  of  pain  may  be  present  in 
valvular  heart  disease,  most  pain  about  the  heart 
is  nothing  more  than  an  intercostal  neuralgia, 
or  an  affection  of  the  chest  muscles,  which  is 
known  as  intercostal  myalgia.  A  low-grade  dry 
pleurisy  may  also  cause  pain  in  the  chest.  These 
pains  occur  more  frequently  on  the  left  side. 
They  have  nothing  whatsoever  to  do  with  heart 
trouble  and  can  easily  and  speedily  be  cured  by 
any  physician  of  the  regular  school.  Even  if 
the  pain  did  originate  in  the  heart,  taking  medi- 
cine, while  it  might  relieve  the  pain,  would  not 


56  YOURS  FOR  SLEEP 

cure  the  organic  disease;  at  least,  assuming 
that  it  were  the  proper  medicine,  not  until 
it  were  combined  with  rest  and  a  quiet  life. 
Physicians  rarely  give  medicines  to  sufferers 
from  organic  heart  disease  unless  the  sufferer  be 
so  sick  as  to  necessitate  his  seeking  the  sick  bed, 
because,  if  they  are  not  sick  enough  to  require 
bed  treatment,  it  indicates  that  the  heart  is  doing 
its  work  nicely,  and  medicines  to  stimulate  it  do 
harm;  unless  these  medicines  be  combined  with 
proper  rest  they  fail  utterly,  even  when  re- 
quired. 

Pain  in  the  back  is,  according  to  some  kidney 
cure  advertisements,  an  infallible  sign  of  kidney 
disease.  Another  infallible  sign,  some  of  them 
tell  us,  is  to  allow  urine  to  stand  for  twenty-four 
hours.  If  sediment  forms,  or  the  urine  becomes 
cloudy,  then  that  individual  is  in  danger  unless 
he  at  once  sends  for  the  panacea  recommended. 
As  a  matter  of  fact,  the  only  danger  such  an  in- 
dividual is  in  is  the  possibility  of  his  spending 
perfectly  good  money  for  a  perfectly  worthless 
nostrum,  or  at  least  sold  to  him  by  fraud  and 
deceit.  If  the  urine  fails  to  become  cloudy  on 
standing  twenty-four  hours  then  there  is  more 
likelihood  that  something  is  wrong. 

For  all  practical  purposes  there  are  only  three 
pains  in  the  back  which  are  definitely  due  to 


WORRY  57 

kidney  disease.  One  of  these  is  due  to  stone  in 
the  kidney  or  ureter,  and  another  to  a  kink  in 
the  ureter.  When  a  person  suffers  from  either 
of  these  he  does  not  stand  up  with  his  hand  on 
his  back,  like  the  individual  in  "Every  Picture 
Tells  A  Story."  The  pain  is  so  agonizing  that 
only  the  most  powerful  narcotics  can  ease  it  and 
these  often  fail.  It  is  not  unusual  for  the  suf- 
ferer to  faint  or  to  roll  about  the  floor  like  a  ma- 
niac. The  other  form  of  pain  is  due  to  abscess 
of  the  kidney  or  its  neighboring  organs.  Medi- 
cine can  never  cure  this ;  moreover,  when  such  a 
state  exists,  palliative  treatment  by  medicine  is 
dangerous.  Surgery  is  indicated  and  in  surgery 
the  cure  lies. 

When  a  person  suffers  from  pain  in  the  back 
it  is  most  often  a  myalgia ;  that  is,  an  affection  of 
the  muscles  and  ligaments  of  the  back.  It  is 
common  in  workingmen  and  may  be  due  to  a 
variety  of  causes,  such  as  improper  posture, 
strain,  exposure  to  cold,  fallen  arches,  etc.  In 
women  uterine  disturbances  are  most  often  at 
fault. 

But  just  as  a  person  may  become  a  worrier  be- 
cause of  imaginary  ills  or  by  magnifying  trivial 
complaints,  so  also  may  he  be  a  worrier  because 
of  disease  of  which  he  is  not  conscious.  This  is 
a  point  frequently  overlooked  and  the  worrier 


58  YOURS  FOR  SLEEP 

is  regarded  as  a  misanthrope,  whereas  in  reality 
he  is  sick  in  body  primarily  and  in  mind  secon- 
darily. Remove  the  first  and  the  second  will  take 
care  of  itself.  The  body  can  influence  the  mind 
for  ill,  and  the  mind  the  body.  Unless  the  wor- 
rier has  been  subjected  to  a  thorough  physical 
examination  he  should  not  conclude  that  his 
troubles  are  entirely  due  to  his  perverted  mental- 
ity. Practically  but  one  per  cent,  of  all  indi- 
viduals who  reach  the  age  of  thirty-five  or  forty 
are  free  from  disease  of  one  form  or  other  or 
habits  leading  to  such.  The  vast  majority  of 
people  believe  themselves  to  be  in  the  best  of 
health.  It  is  the  apparently  minor  and  hidden 
ailments  that  are  productive  of  so  much  harm 
to  the  individual.  No  disorder  is  so  slight  that 
it  can  be  safely  disregarded;  none  is  so  unim- 
portant that  it  may  not  be  causative  of  future 
serious  disease. 

However  caused,  and  no  matter  what  is  the 
nature  of  the  worry,  there  is  not  the  slightest 
doubt  that  worry  shortens  human  life.  It  is  a 
slow  but  sure  suicide  and  the  most  painful  of  all 
forms  of  suicide.  Every  day  brings  further  con- 
tributions to  our  knowledge  of  its  baneful  effects. 
The  X-ray  has  demonstrated  that  it  interferes 
with  digestion  and  the  natural  movement  of  the 
bowels,  this,  in  turn,  generating  toxins  which  are 


WORRY  59 

absorbed  and  which  interfere  with  all  forms  of 
body  activity;  it  causes  dilatation  of  the  large 
bowel,  followed  by  atony;  it  constantly  stimulates 
the  adrenal  glands,  which  sooner  or  later  become 
exhausted,  with  symptoms  of  depression,  melan- 
choly, fatigue,  etc. ;  it  causes  the  liver  to  throw 
into  the  blood  stream  dextrose,  and  there  is  some 
reason  to  believe  that  worry  has  caused  diabetes; 
it  interferes  with  the  natural  heartbeat,  with  res- 
piration. In  short,  worry  first  stimulates  and 
then  depresses.  And  it  is  a  two-edged  sword;  it 
works  in  a  vicious  circle.  Not  only  does  it  affect 
the  body  for  ill,  but  it  also  causes  lessened  mental 
power  and  in  other  ways  interferes  with  cerebral 
activity. 

A  worrier  is  indeed  a  pathetic  object.  And 
the  things  he  worries  about  are  both  ridiculous 
and  heartrending.  Often  he  is  so  ashamed  of  his 
groundless  fears  that  he  will  not  breathe  them 
to  any  living  being.  It  is  these  repressed  worries 
that  do  particular  damage.  The  cry  of  the  hu- 
man soul  in  distress  is  for  confession;  when 
there  is  something  upon  the  heart  which  op- 
presses it,  its  recital  to  a  friend  who  sympathizes 
cannot  help  but  mitigate  it,  to  render  it  easier  to 
bear.  A  "  sob  fest "  is  the  boon  of  womankind, 
particularly  when  all  join  in  on  the  chorus.  If 
the  worrier  would  confide  in  someone,  no  doubt 


60  YOURS  FOR  SLEEP 

he  would  find  some  material  comfort;  but,  as 
stated,  he  is  often  too  much  ashamed  of  his  fail- 
ing to  do  such. 

Once  the  worry  habit  has  taken  root,  it  is  dif- 
ficult to  cure  but  by  no  means  incurable.  For 
its  eradication  the  will  power  of  the  sufferer  is 
absolutely  necessary,  but  exercise  this  power  the 
worrier  will  not.  Medicine  can  boast  of  but  few 
specifics;  the  number  of  such  can  be  counted  on 
the  fingers'  ends.  Yet  the  worrier  feels  sure  that 
the  doctor,  after  so  many  years  of  study  and 
practice,  surely  ought  to  have  something  for 
every  complaint;  that  if  one  doctor  fails  the  old 
adage,  "  try,  try  again,"  is  in  order.  The  moment 
the  worrier  begins  to  think  he  is  getting  well 
he  is  on  the  road  to  recovery;  the  moment  he 
thinks  he  is  cured,  he  is  cured.  Faith  in  one's 
own  power  is  a  very  good  faith,  and  one  worth 
possessing.  The  less  faith  in  drugs  the  worrier 
has,  in  so  far  as  this  disorder  is  concerned,  at 
least,  the  better. 

The  first  step  the  worrier  should  take  is  to 
disabuse  his  mind  of  the  idea  that  pills  or  po- 
tions will  help  him.  Of  course,  he  should  make 
it  a  point  to  consult  a  physician  in  whom  he  has 
confidence;  but  if  his  physician  can  discover  no 
impairment,  then  he  is  to  rest  content  that  no  phy- 
sical disease  is  responsible  for  his  state  of  mind. 


WORRY  61 

Should  he  be  suffering  from  body  disease  then 
medicinal  agents  may  be  necessary.  As  a  rule, 
worriers  are  free  from  organic  disease.  Again, 
if  disease  is  present  it  is  to  the  worrier's  advan- 
tage to  have  its  nature  thoroughly  explained  by 
the  physician.  It  is  folly  for  one  to  harass  him- 
self by  the  thought  that  his  disease  is  serious,  or 
incurable,  when  such  is  not  at  all  the  case.  Yet 
many  worriers  do  this  very  thing.  A  heart-to- 
heart  talk  with  the  physician  about  one's  troubles 
is  often  sufficient  to  dispel  them  entirely.  As  a 
rule,  we  magnify  our  woes  because,  with  jaun- 
diced eye,  we  look  at  them  through  a  micro- 
scope, but  once  we  see  them  as  they  are,  in 
their  true  colors,  they  do  not  seem  at  all  insur- 
mountable, but  as  pygmies, — fit  for  the  waste- 
basket. 

One  need  not  be  deluded  because  someone  has 
told  him  that  it  will  take  a  long  time  before  cure 
is  effected.  Hope  can  see  a  nearer  star.  Worry 
will  never  disappear  of  itself;  he  who  says  it 
will  take  a  long  time  for  a  cure  fosters  this  be- 
lief. A  cure  should  and  can  be  effected  in  a  day, 
a  week,  a  month,  rather  than  in  years. 

Hygienic  measures  are  of  no  great  importance. 
For  those  who  take  the  rules  of  right  living  as 
serious  matters  it  is  better  that  they  be  dispensed 
with.  But  of  course,  observance  of  hygiene, 


'62  YOURS  FOR  SLEEP 

while  not  curative,  is  an  aid,  and  so  is  not  to  be 
disregarded  entirely. 

A  worrier  is  more  or  less  of  a  coward.  This 
is  a  bold  statement,  but  true.  He  is  afraid  to  face 
his  difficulties,  but  flees  from  them,  only  to  ad- 
vance further  into  the  enemy's  country,  and 
hence  to  meet  more  foes.  If  one  is  to  conquer 
worry  he  must  face  it.  He  must  argue  with  it 
as  he  would  with  an  individual  with  whom  he 
had  difficulties.  What  is  there  upon  the  mind 
that  oppresses  it?  Is  it  a  money  stringency? 
Then  he  must  reason  that  worry  will  not  solve 
the  problem,  but  render  it  more  difficult,  since 
worry  will  impede  the  proper  reasoning  that 
the  difficulty  requires.  And  again,  half  our  fore- 
bodings never  come  to  pass;  the  devil  is  not  as 
black  as  he  is  painted,  and  neither  are  the  futures 
we  picture  for  ourselves.  Yesterday  is  gone,  its 
slate  is  clean;  if  not,  wipe  over  it  a  giant  sponge. 
There  is  no  tomorrow;  even  if  there  were,  to- 
morrow would  take  care  of  itself.  "  Sufficient 
unto  each  day  is  its  own  evil."  We  must  live 
in  the  present — in  the  today.  Our  best  is  all 
that  we  are  asked  for;  God  will  do  the  rest. 
Hurry  leads  to  worry,  and  worry  to  the 
grave. 

Is  it  disease  of  body  that  concerns  us?    Then 
if  it  be  curable,  let  us  do  all  in  our  power  toward 


WORRY  63 

effecting  that  cure.  But  the  cure  cannot  be  hur- 
ried. Nature  will  remedy  matters  in  her  own 
good  time,  unaided  by  the  mind.  All  she  asks  of 
the  mind  is  that  it  be  patient,  tranquil,  tend 
its  own  business.  If  the  mind  be  turbulent  na- 
ture is  sidetracked.  The  organs  of  the  body  can 
always  do  their  work  without  the  individual's 
direction,  or  rather  misdirection;  if  not,  to  use 
a  Hibernianism,  we  would  all  wake  up  dead. 
Let  the  brain  remain  under  the  skullcap  where 
it  belongs;  do  not  employ  it  as  a  watchdog,  to 
chase  all  around  the  body  to  see  if  the  organs  are 
shirking  or  not.  The  body  must  be  trusted ;  we 
must  not  examine  it  every  few  minutes,  like  a 
boy  his  first  watch. 

Is  the  disease  incurable?  If  so  it  is  unfortu- 
nate; we  are  more  sinned  against  than  sinning, 
maybe.  But  that  is  no  reason  why  we  should 
mope  away  an  existence,  cursing  fate,  or  what 
we  will ;  envious  of  our  fellows  who  possess  that 
which  we  are  denied.  There  are  many  whose 
state  is  much  worse  than  ours, — a  selfish  view- 
point, but  love  of  self  rules  the  universe,  and 
misery  not  only  loves  company  but  gets  much 
comfort  from  that  company.  Happiness  lies 
within,  but  it  needs  frequent  aeration,  else,  be- 
coming stagnant,  is  seduced  by  melancholy.  True 
happiness  is  obtained  by  doing  good,  and  no  mat- 


64  YOURS  FOR  SLEEP 

ter  how  sorry  the  plight  of  an  individual  there 
is  always  some  useful  office  he  may  perform 
which  will  not  only  benefit  mankind  in  general 
but  himself  as  well.  There  are  many  people  to- 
day who  positively  know  that  they  cannot  live 
more  than  a  few  years  at  the  most.  Some  of 
them  are  young,  within  striking  distance  of  fame 
and  fortune.  Yet  they  are  not  overwhelmed  by 
their  misfortune,  but  go  about  their  work  as 
usual,  perform  it  faithfully,  quietly,  without 
whimpering,  as  if  wholly  unmindful  of  the  fact 
that  ere  long  others  would  be  in  their  places. 
Indeed,  the  incurable  have  innumerable  ex- 
amples to  follow,  and,  sick  or  well,  it  is  by  a 
contemplation  of  the  achievements  of  others 
beset  by  difficulties  that  we  all  can  learn  a  well- 
needed  lesson.  Consider  the  epileptic  Napo- 
leon, Caesar,  Mohammed,  Alexander  the  Great; 
the  rickety  Pope;  the  scrofulous  Byron;  the 
neurotic  Bach,  Handel,  Alfred  de  Musset;  the 
hypochondriacal  Johnson;  the  melancholy 
Burns,  Cromwell,  Cowper,  Newton;  the  som- 
nambulists Shelley,  Condillac;  the  tubercular 
Trudeau,  Stevenson;  the  blind,  deaf  Helen 
Keller;  and  many,  many  others.  Their  infirmities 
did  not  hinder  them  from  making  the  world 
better  for  their  having  lived;  they  conquered 
the  devils  which  tempted  them  unceasingly  to 


WORRY  65 

shed  crocodile  tears,  even  if  they  could  not  con- 
quer their  physical  disabilities. 

It  is  not  only  from  those  afflicted  by  body  in- 
firmities that  we  can  learn,  but  from  those  who 
have  suffered  trials  akin  to  those  we  may  be 
forced  to  bear.  For  instance,  Charles  Lamb, 
beset  by  domestic  sorrow  but  who  would  not  be 
downed ;  the  bereaved  Tennyson ;  the  imprisoned 
Galileo;  the  poor  Dante.  We  need  not  search 
history's  pages  for  examples;  we  can  find  them 
readily  in  our  everyday  life.  True,  all  these  in- 
dividuals are  not  the  happiest  of  mortals;  nev- 
ertheless, they  are  not  constantly  groaning  over 
their  misfortunes.  They  have  found  work  a  pan- 
acea for  the  ills  of  idleness. 

It  is  a  good  plan,  when  Mr.  Worry  puts  in 
his  appearance,  to  keep  him  waiting  as  long  as 
possible;  to  give  him  plenty  of  cold  shoulder  but 
very  little  tongue.  He's  human  after  all;  he's 
riled  by  curtness,  even  though  his  bland  counte- 
nance belies  it  and  his  insistence  leads  one  to  be- 
lieve that  he's  one  of  those  individuals  who  do 
not  know  when  they  are  insulted.  In  other 
words,  refuse  to  be  bothered  by  worry  for  fifteen 
minutes,  during  which  time  you  go  about  your 
ordinary  work  with  tranquil  mind.  At  the  ex- 
piration of  that  time,  try  it  for  another  fifteen 
minutes.  You  may  be  caught  napping;  Mr. 


66  YOURS  FOR  SLEEP 

Worry  may  this  time  enter  without  the  formality 
of  sending  in  his  card.  But  be  not  discouraged. 
Say  that  that's  your  busy  day,  and  whistle  an  air 
from  "  Lohengrin  "  to  prove  it.  Worry  will  soon 
take  his  departure,  seeking  other  fertile  fields 
for  his  presence,  even  though  he  knows  he's 
about  as  welcome  as  a  leper. 

And  when  Worry  takes  his  departure,  let  him 
take  with  him,  or  throw  after  him,  his  valise 
labeled  "  Mr.  Worry.  Guide  to  the  Insane 
Asylum."  Worry  can't  guide  you  or  drag  you 
to  such  an  institution.  Insanity  is  caused  by 
definite  organic  disease  of  the  brain;  worry  is 
a  functional  disease.  You  act  natural;  the  in- 
sane man  doesn't.  You  think  you  will  go  insane ; 
the  insane  man  thinks  nothing  at  all  about  it, 
doesn't  admit  he  is  insane,  and  is  also  quite  con- 
tent. In  fact,  the  possibility  of  a  worrier  be- 
coming insane  is  so  slight  as  to  be  disregarded 
entirely. 

It  is  a  good  thing,  too,  to  read  and  re-read, 
to  make  notes,  of  worry's  pernicious  influence. 
There  are  a  number  of  popular  works  on  this 
subject  which  may  be  consulted,  such  as  Sala- 
bee's  Worry  and  Walton's  Why  Worry?  If 
one  keeps  repeating  to  himself  the  fact  that 
worry  about  his  woes  will  not  make  them  lighter 
or  dispel  them,  rather  make  them  worse,  he  may 


WORRY  67 

resolve  not  to  worry.  And  at  the  same  time 
books  may  be  procured  that  are  antidotes  for 
worry;  for  instance,  Epicurus,  Epictetus,  Mar- 
cus Aurelius,  Seneca,  St.  Augustine. 

Repeating  such  expressions  as  "  I  should 
worry  "  is,  of  course,  no  charm  against  worry, 
no  more  than  a  rabbit's  foot  in  one's  pocket  is 
against  ill  luck.  However,  it  has  some  value, 
though  slight.  If,  when  one  finds  himself  be- 
ginning to  worry,  he  repeats  "  I  should  worry," 
or  "  I  don't  give  a  hang,"  he  may  find  the  auto- 
suggestion he  is  practicing  helpful.  Worry,  be- 
ing occasioned  by  insistent  thought,  can  be  re- 
placed by  the  insistent  thought  not  to  worry.  A 
psychic  disease  such  as  worry  is  to  be  cured  by 
psychic  measures.  Psychotherapy  consists  mainly 
of  suggestive  treatment;  while  others  can  apply 
it  to  better  advantage,  the  worrier  can  practice 
it  on  himself,  often  succeeding  not  only  in  cur- 
ing himself,  but  others  as  well.  It  is  a  very  good 
thing  for  those  who  are  inclined  to  take  life  too 
seriously  to  begin  and  end  each  day  by  making 
a  confession  of  their  faith  in  the  futility  of  worry, 
and  to  resolve  not  to  worry. 

Of  greater  value  than  all  else  in  worry's  eradi- 
cation is  the  cultivation  of  a  hobby  or  fad,  to  be 
practiced  in  the  individual's  spare  time.  The 
majority  of  worriers  have  plenty  of  time  at  their 


68  YOURS  FOR  SLEEP 

disposal,  which,  being  spent  in  idleness,  predis- 
poses to  introspectiveness.  Even  if  the  individ- 
ual has  to  work  nine  or  ten  hours  a  day,  his  ex- 
cuse, "  I  have  no  time,"  does  not  hold  good.  He 
has  time  or  makes  time  for  worry,  and  he  has  or 
can  make  time  for  the  cultivation  of  a  hobby. 
What  this  hobby  is  to  be  is  a  matter  for  him  to 
decide.  If  he  is  an  indoor  worker  it  is  prefer- 
able that  he  choose  one  which  carries  him  out 
into  the  open,  and  which  compels  him  to  walk, 
since  the  exercise  and  fresh  air  will  be  of  some 
benefit.  In  this  case  he  might  procure  an  ele- 
mentary work  on  botany,  geology,  or  animal  life 
great  or  small.  He  may  enter  into  these  studies 
with  more  or  less  aversion,  but  if  he  applies 
himself,  interest  will  soon  manifest  itself.  If 
he  can  find  someone  to  undertake  the  study  with 
him,  particularly  an  individual  of  a  jovial  dis- 
position, so  much  the  better.  However,  one 
should  not  make  of  his  hobby  a  work,  or  .strive 
to  learn  all  he  can  of  his  subject  in  the  shortest 
possible  time.  The  hobby  is  intended  as  a  form 
of  play;  once  it  loses  this  aspect  it  may  cause 
worry,  rather  than  cure  it. 

There  are  many  ways  of  practicing  a  hobby. 
Each  one  can  consult  his  own  tastes  and  choose 
one  that  will  be  of  interest.  He  may  take  up 
painting  or  drawing;  make  a  collection  of  an- 


WORRY  69 

tiques,  postage  stamps,  coins;  become  interested 
in  photography;  write  verses  or  stories;  study 
history,  or  literature  in  general;  learn  to  play  a 
musical  instrument;  study  the  things  a  micro- 
scope can  reveal;  develop  a  chemical  or  electri- 
cal laboratory;  cultivate  a  garden,  etc. 

The  hobby  does  good  by  taking  the  individu- 
al's mind  off  his  woes,  real  or  imaginary,  and 
focusing  it  on  other  matters.  It  is  the  best  rem- 
edy for  worry,  and  the  worrier  should  not  be  in- 
credulous of  its  efficacy  but  believing.  Its 
practice  depends  entirely  upon  himself,  and  un- 
less he  is  willing  to  do  everything  in  his  power 
to  rid  himself  of  his  malady,  he  deserves  scarcely 
a  scintilla  of  sympathy.  Nursing  one's  woes 
makes  them  fat  and  sleek;  by  starving  them 
they'll  die  of  inanition.  One  need  have  no  re- 
grets on  the  latter  score,  though  many  individ- 
uals feel  hopelessly  lonely  unless  they  have 
something  to  worry  about.  There  is  much 
truth  in  the  following  lines  of  Phillips  Brooks: 

There  is  many  a  trouble 

Would  break  like  a  bubble, 
And  into  the  waters  of  Lethe  depart, 

Did  we  not  rehearse  it 

And  tenderly  nurse  it, 
And  give  it  a  permanent  place  in  the  heart 

There's  many  a  sorrow 

Would  vanish  tomorrow 


.7p  YOURS  FOR  SLEEP 

Were  we  but  willing  to  furnish  the  wings; 

But,  sadly  intruding, 

And  quietly  brooding, 
It   hatches   out   all   sorts   of   horrible   things. 

The  value  of  play  should  not  be  overlooked. 
A  few  holes  of  golf  daily,  a  horseback  ride,  hill 
climbing,  are  beneficial.  Card  playing,  checkers, 
chess,  quoits,  croquet,  are  free  from  strain  and  so 
can  be  recommended.  Good,  wholesome  comedy 
and  music  are  also  valuable. 

The  worrier  is  very  often  of  a  retiring  dispo- 
sition. He  does  not  like  the  crowds,  probably 
because  his  false  reasoning  leads  him  to  believe 
that  the  people  he  meets  will  talk  about  him, 
that  he  is  particularly  conspicuous,  that  his  pres- 
ence is  objectionable,  etc.  This  antipathy  he 
must  overcome.  For  the  worrier  it  is  a  good 
maxim  not  to  care  about  the  opinion  of  anyone. 
People  are  too  busy  with  the  business  of  life  to 
be  minding  other  people's  business.  But  if  they 
don't  choose  to  busy  themselves  with  their  own 
affairs  then  one  can  call  to  mind  the  old  nursery 
rhyme:  "  Sticks  and  stones  may  break  my  bones, 
but  names  will  never  hurt  me."  The  worrier 
should  be  bold:  there  is  little  danger  of  his  be- 
ing overbold.  By  mingling  with  people  instead  of 
seeking  solitude  he  will  be  pleasantly  surprised 
to  find  that  the  world  is  a  happy  sphere  after  all, 


WORRY  71 

and  its  creatures  are  happy  likewise.  The  for- 
mation of  a  pure,  honest  friendship  is  a  potent 
antidote  for  worry,  and  often  renders  one  as  im- 
mune to  worry  as  tuberculosis  does  to  a  life 
insurance  agent.  To  frequent  such  places  as  men 
are  wont  to  frequent — as  clubs,  fraternal  organ- 
izations— to  join  in  the  song  or  merriment,  to 
treat  those  we  meet  as  being  above  suspicion, 
will  help  to  counteract  the  fear  of  crowds. 

As  aids  toward  the  regaining  of  mental  bal- 
ance various  means  are  at  the  worrier's  disposal. 
Rhythmic  breathing  and  muscular  relaxation 
are  very  good.  Working  out  puzzles  of  different 
kinds,  reading  a  book  upside  down,  skipping 
every  other  word,  crossing  out  a  certain  letter; 
writing  with  the  two  hands,  with  the  left  hand, 
with  the  eyes  closed;  balancing  a  stick  on  the 
finger,  are  useful.  Reading  nursery  rhymes, 
composing  similar  ones;  picking  out  tunes  on 
the  piano  or  other  musical  instrument  are  also 
of  service. 

Of  the  value  of  religion  there  is  no  doubt. 
Most  "  mind  cures  "  have  about  them  a  mysteri- 
ous halo  of  religion  and  accomplish  whatever 
good  they  do  in  this  way.  In  prayer  the  indi- 
vidual can  give  free  utterance  to  his  thoughts; 
such  thoughts  as  he  would  not  dare  reveal  to 
mortals,  supported  by  the  belief  that  if  no  one 


72  YOURS  FOR  SLEEP 

else  understands  them  God  does.  Faith  is  all- 
powerful,  and  prayer  alone  has  healed  the 
sick. 

Worry  is  particularly  more  prevalent  among 
the  idle  than  among  the  busy.  To  combat  the 
evils  of  idleness  one  should  strive  to  be  always 
busy  about  some  pleasant,  useful  work.  The 
cultivation  of  a  hobby  has  this  object.  It  is 
women  particularly  who  suffer  from  absence  of 
occupation,  or  from  monotonous  occupation. 
Many  of  the  hobbies  mentioned  above  might  not 
particularly  appeal  to  them;  there  is,  however, 
a  work  for  which  women  are  naturally  adapted 
and  from  which  they  can  derive  much  comfort 
This  is  the  noble  work  of  philanthropy.  To  be  a 
philanthropist,  some  of  us  imagine  that  the 
founding  of  hospitals,  schools,  libraries,  is  neces- 
sary. While  this  form  of  philanthropy  is  praise- 
worthy, there  is  another  form  which  requires 
only  sympathy  and  understanding.  There  are 
thousands  of  individuals  friendless,  alone,  suffer- 
ing, in  our  hospitals,  asylums,  institutions,  for 
whom  a  word  of  cheer  and  encouragement  will 
do  more  good  than  the  pills  and  potions  they 
may  be  receiving.  It  is  surprising  how  few  of  us 
know  anything  whatsoever  concerning  the  insti- 
tutions our  taxes  support;  some  of  us  can  hardly 
mention  more  than  one  such  institution.  Yet 


WORRY  73 

every  State  has  its  infant  asylums,  hospitals, 
schools,  almshouses,  where  visitors  are  not  only 
welcomed,  but  where  they  have  a  right  to  go. 
Few  know  that  the  almshouses  are  in  particular 
need  of  kindly  visitors;  in  them  can  be  found 
children  who,  though  they  may  have  been  born 
in  the  poorhouse,  will  not  fail  to  arouse  the 
sympathies ;  interesting  old  characters,  men  and 
women,  whose  experiences,  if  written,  would 
make  interesting  volumes;  wayward  girls  whose 
steps  might  be  directed  in  the  proper  path  by 
well-meaning,  sincere  persons;  sick  and  dying 
who  never  have  a  visitor.  Truly,  it  costs  noth- 
ing, save  a  little  time  and  charity,  to  visit  these 
unfortunates  occasionally;  the  good  done  will 
react  on  the  donor  appreciably,  surely,  lastingly. 

The  aged  and  invalids  are  often  denied  em- 
ployment by  reason  of  sympathy,  and  are  thus 
afforded  opportunities  for  worry.  It  is  far  bet- 
ter that  their  minds  be  kept  tranquil  by  some 
sort  of  occupation.  Books  describing  occupa- 
tions suitable  for  the  old  and  invalids  may  be 
procured  at  most  public  libraries. 

A  mind  that  is  turbulent  during  the  day  is 
prone  to  be  likewise  at  night.  In  fact,  its  turbu- 
lency  is  likely  to  be  more  appreciated.  Pain 
which  we  have  borne  patiently  during  the  day- 
time often  appears  aggravated  at  night.  This  is 


74  YOURS  FOR  SLEEP 

due,  in  part  at  least,  to  the  absence  of  noise,  in- 
dividuals, and  other  factors  which  occupy  the 
mind's  attention  from  time  to  time  during  the 
waking  period.  And  so  with  worry.  With  night 
everything  is  conducive  to  worry's  entertainment, 
and  it  is  not  wont  to  overlook  so  favorable  an  op- 
portunity. 

Worry  thwarts  cerebral  quiet  and  thus  sleep 
is  defeated.  While  worry  of  any  kind  may  pro- 
duce insomnia,  there  is  a  particular  worry  as- 
sociated with  sleep.  An  individual  finds,  on  one 
or  two  occasions,  that  he  has  had  difficulty  in 
going  to  sleep.  Instead  of  treating  the  matter 
lightly,  it  causes  him  great  concern.  He  cogi- 
tates on  the  ill  effects  of  sleeplessness,  and  may 
believe  even  that  it  leads  to  insanity.  During 
the  day  he  frequently  entertains  his  experience 
of  the  night  before,  and  approaches  night  with 
fear  and  trembling.  He  convinces  himself  that 
he  will  not  be  able  to  sleep,  which  may  finally  be- 
come an  obsession.  By  constantly  suggesting  to 
himself  his  inability  to  sleep,  it  is  natural  that 
he  will  not  sleep. 

As  we  have  learned,  all  individuals  do  not  re- 
quire the  same  amount  of  sleep.  Many  live  long 
and  usefully,  and  maintain  mental  and  physical 
health  on  as  little  as  three  or  four  hours  of  sleep 
out  of  each  twenty-four.  But  the  hours  that  are 


WORRY  75 

sleepless  they  devote  to  rest — in  bed.  Taking 
seven  hours'  sleep  as  the  amount  ordinarily  re- 
quired, the  three  or  four  hours  which  lack  sleep 
are  not  devoted  to  tossing  about  the  bed,  fretting, 
worrying,  walking  the  floor,  reading,  working, 
but  to  rest — in  bed.  The  mind  is  kept  tranquil 
by  pleasant  thoughts,  by  sane  reasoning  that  even 
if  sleep  is  denied  them  no  one  can  cheat  them  out 
of  rest.  A  few  hours  of  sleep — and  there  is  no 
one,  no  matter  how  confirmed  an  insomniac  he 
may  be,  who  does  not  sleep  a  few  hours  out  of 
every  twenty-four — combined  with  rest  in  bed, 
are  powerful  enough  to  ward  off  whatever  ill 
effects  insomnia  would  otherwise  cause.  Add  to 
these  a  daily  neutral  bath  and  an  admirable  trio 
is  formed. 

Worry  about  sleep  will  not  aid  one  to  sleep; 
that  fact  is  unquestionable.  That  it  will  hinder 
sleep  is  also  a  certainty.  In  place  of  worrying 
about  sleep,  we  should  give  it  no  concern  what- 
ever. By  avoiding  deeply  intellectual  pursuits 
for  a  few  hours  before  bedtime,  and  spending 
these  hours  in  simple  games,  or  in  reading  a 
book  of  light  verse,  the  mind  is  placed  in  a  re- 
ceptive mood  for  sleep.  One  should  seek  his 
bed  at  his  regular  time  and  make  up  his  mind 
that  if  he  can't  sleep  he'll  rest,  anyway.  By  dis- 
regarding sleep  it  is  won.  In  place  of  the 


thought,  "  I  won't  be  able  to  sleep,"  replace  it 
by,  "  I  don't  give  a  hang  whether  I  sleep  or  not." 

Life  is  short  and  fleeting.  It  may  be  true,  as 
Job  tells  us,  that  "  man  is  born  into  trouble  as 
the  sparks  fly  upward,"  but  most  of  man's 
troubles  man  makes  for  himself.  Those  who  see 
life  as  a  vale  of  tears  need  to  remove  the  band- 
age from  their  eyes  and  neutralize  the  teardrops 
with  the  water  of  joy.  It  is  our  duty  to  enjoy 
our  stay  on  this  planet  as  much  as  is  possible;  to 
get  out  of  our  probationary  period  here  below 
as  much  pure,  innocent,  wholesome  delight  as  is 
in  the  world's  power  to  give.  Happiness  for 
many  lies  at  the  end  of  a  circle;  they  seek  it  but 
never  find  it.  There  are  many  roads  to  happi- 
ness; that  in  which  some  are  traveling  content- 
edly and  happily  may  not  be  ours.  Which  is 
our  road  we  must  learn  for  ourselves.  And  we 
can  if  we  will,  but  we  must  will  hard  enough. 
Others  may  point  out  the  way;  they  may  offer 
suggestions  which  may  prove  valuable,  but  they 
cannot  ease  us  of  our  burden.  That  we  must 
bear,  or  discard  like  a  rusty  old  coat;  the  latter 
is  better. 

The  cure  of  worry  depends  much  upon  the 
worrier.  This  fact  cannot  be  too  often  repeated. 
There  is  no  use  in  waiting  for  a  miracle ;  miracles 
may  still  be  performed  in  these  days  of  unbe- 


WORRY  77 

lief,  but,  even  so,  they  may  not  come  to  us.  A 
cure  is  possible;  there  is  no  doubt  about  it.  But 
it  does  not  lie  in  any  medicine  yet  discovered, 
nor  is  there  likely  to  be  any  specific  medicine  for 
it.  No  doctor  has  a  prescription  that  will  "  fix  " 
it.  It  is  said  that  there  is  a  salve  for  every  sore; 
if  we  could  open  up  the  skull  and  grease  the 
brain  we  might  try  out  any  number  of  them,  but 
hopelessly,  fruitlessly. 

"Life  is  like  a  street-car   line:  if  you  miss  the  first  car  don't 
go  down  in  the  dumps — there'll  be  another  along  pretty  soon." 

— HUBBARD. 


CHAPTER  V 
NEURASTHENIA 

"Absence  of  occupation  is  not  rest; 
A  mind  quite  vacant  is  a  mind  distressed." 

— COWPER. 

PRIOR  to  Beard's  popularization  of  the  word 
neurasthenia  (from  v&jpov,  nerve,  and  <r6evos, 
strength,  meaning  lack  of  nerve  strength),  the 
medical  profession  had  such  titles  as  "  nervous 
debility,"  "  nervous  prostration,"  "  general  de- 
bility," "  nervous  asthenia,"  "  spinal  weakness," 
etc.,  to  denote  what  was  one  and  the  same  dis- 
order. Though  some  time  elapsed  before  these 
supposed  diverse  ailments  lost  their  individu- 
ality and  its  nomenclature  was  accepted, 
neurasthenia  is  now  a  definite  clinical  entity  de- 
serving of  every  consideration  and  scientific 
study.  The  trouble  with  science,  medical  science 
particularly,  is  that  it  is  not  wont  to  accept  as 
a  reality  anything  that  cannot  be  proved  by 
means  of  the  examiner's  senses.  Since  neuras- 
thenia is  a  disease  wherein  the  symptoms  com- 
plained of  by  the  patient  are  practically  all  sub- 

78 


NEURASTHENIA  79 

jective,  medical  men  were  loath  to  consider  it  as 
other  than  a  trivial  complaint,  not  deserving  of 
any  special  attention.  But  today  its  prevalence 
and  seriousness  are  so  well  recognized  that 
not  only  is  it  receiving  world-wide  attention 
from  the  medical  profession,  but  is  the  rock 
on  which  numerous  religious  cults  are  being 
founded. 

It  is  well  to  bear  in  mind,  however,  that  of  late 
years  neurologists  are  employing  the  term 
neurasthenia  less  frequently.  Indeed,  many  of 
the  foremost  physicians  of  the  day  doubt  the 
disease's  existence.  No  doubt  many  of  the  cases 
formerly  diagnosed  as  being  neurasthenia  were 
not  neurasthenia  at  all.  A  very  careful  ex- 
amination of  such  individuals  would  have 
demonstrated  the  fact  that  eye  defects,  dis- 
eased teeth,  gums,  tonsils,  kidneys,  a  low-grade 
tuberculosis,  mental  complexes  and  other  prob- 
lems, etc.,  were  responsible  for  the  nervous 
symptoms.  Obviously,  it  is  impossible  to  tell 
whether  or  not  a  disease  is  neurasthenia  unless  a 
careful  examination  be  made.  It  is  true,  how- 
ever, that  cases  of  neurasthenia  due  to  causes 
which  are  enumerated  below  actually  do  exist. 

In  popular  language  neurasthenia  is  "  nerv- 
ous breakdown."  It  is  purely  a  functional  dis- 
ease, not  characterized  by  any  gross  or  micro- 


8o  YOURS  FOR  SLEEP 

scopical  lesion  that  can  be  found  by  present 
methods  of  examination.  Observers  are  inclined 
to  regard  simple  cases  as  due  to  a  fatigue  neu- 
rosis of  the  nervous  system ;  that  is,  a  state  of  the 
nervous  system  wherein  work  has  exceeded  re- 
pair. 

The  disorder  is  insidious  in  its  onset.  It  is 
only  after  months  or  years  of  overwork  or  im- 
proper living  that  the  afflicted  begins  to  realize 
that  all  is  not  well  with  him.  Once  fully  estab- 
lished the  disease  tends  to  persist  for  a  more  or 
less  indefinite  time.  Wronged  nature  is  a  severe 
taskmaster.  She  suffers  wrongs  at  first  with  pa- 
tience, but  should  the  sinner  continue  to  err  she 
forgives  only  after  exacting  a  severe  repentance. 

Much  neurasthenia  depends  upon  hereditary 
influences.  As  Osier  says,  we  are  not  all  brought 
into  the  world  with  the  same  supply  of  nerve 
capital.  Born  of  sickly  parents,  we  are  visited  by 
their  maladies.  Plumbism,  migraine,  the  gouty 
diathesis,  alcoholism,  syphilis,  moral  perver- 
sions, the  neuroses  in  the  progenitors  are  prone 
to  weaken  the  nervous  stability  of  the  offspring, 
thereby  rendering  him  a  prey  to  nervous  and 
other  disorders,  if  early,  prompt,  and  effectual 
measures  are  not  instituted  to  guard  against  them 
measures  are  not  instituted  to  guard  against  them. 
Improper  child  training,  which  includes  im- 


NEURASTHENIA  Si 

proper  habits  of  sleep,  eating,  exercise,  study, 
etc.,  does  much  to  undermine  the  stamina  of 
healthy  children,  and  so  renders  them  susceptible 
to  the  disorder. 

Neurasthenia  is  a  disease  of  the  working 
period  of  life.  It  is  rare  before  twenty,  still  fre- 
quent enough.  It  attacks  the  sexes  without  dis- 
tinction, and  is  particularly  common  among 
Hebrews,  Slavs,  immigrant  Scandinavians,  and 
in  northern  latitudes.  Climate  has  been  blamed 
for  the  latter  fact.  When  the  English,  at  the 
time  Beard's  first  articles  appeared,  disparag- 
ingly termed  it  the  American  disease,  they  were 
right,  for  it  is  one  which  we  must  claim  as 
mostly  our  own.  The  pressure  under  which  we 
live,  the  competition  under  which  we  live,  the 
long  hours  of  labor  and  the  short  hours  of  rest, 
the  worry  associated  with  the  problem  of  liv- 
ing, the  strife  after  the  immortal  dollar,  feed  its 
fire. 

There  are  many  other  factors  which  may  either 
cause  or  lend  a  hand  in  its  causation.  Any  dis- 
ease, whether  acute  or  chronic,  may  so  devitalize 
the  nervous  system  as  to  throw  it  out  of  working 
order.  Injury,  slight  or  severe,  may  start  it  on 
its  way.  Of  much  importance  are  excesses  of  all 
kinds.  Too  free  an  indulgence  in  alcohol,  coffee, 
tobacco,  tea,  long  kept  up,  may  so  excite  the  nerv- 


82  YOURS  FOR  SLEEP 

ous  system  as  to  keep  it  constantly  in  tension, 
until  it  finally  breaks.  The  French  injunction, 
Cherchez  la  femme,  is  no  place  better  applicable 
than  in  this  disease.  Venery,  masturbation,  un- 
natural desires  and  practices,  are  very  patent 
contributing  factors. 

Mentally  the  neurasthenic  is  much  disturbed. 
He  is  irritable,  memory  is  defective,  attention 
disorganized,  insight  dulled.  The  capacity  for 
mental  work  becomes  a  burden ;  to  read,  to  write, 
or  even  think,  may  produce  so  much  discomfort 
as  to  be  almost  impossible.  Depression  and  in- 
trospection harass  his  well-being.  Palpitation  of 
the  heart,  so  often  an  accompaniment  of  the  dis- 
order, leads  him  to  believe  he  has  serious  dis- 
ease of  that  organ;  while  sexual  disturbances 
harass  him  more.  Fear  is  generated — fear  of  men, 
of  places,  of  trains,  of  ships,  of  light,  of  dark- 
ness, in  fact  fear  of  any  kind  may  be  his.  While 
ready  to  admit  the  utter  lack  of  reason  in  his 
phobias,  he  confesses  himself  powerless  to  free 
himself.  He  is  peevish,  faultfinding,  easily  ex- 
cited to  rage  or  to  tears.  Affection  for  wife, 
children,  boon  companions,  may  be  lost;  their 
sight  may  be  repulsive,  and  rather  than  see  them 
he  may  remain  away  from  home  or  deny  himself 
to  visitors.  He  finds  something  to  worry  about, 
most  probably  a  groundless  something.  His 


NEURASTHENIA  83 

mind  is  in  a  state  of  revolution :  all  is  chaos,  life 
is  almost  unbearable,  for — 

"  The  mind  is  its  own  place,  and  in  itself 

Can  make  a  Heaven  of  Hell,  a  Hell  of  Heaven." 

— Paradise  Lost. 

Sleep  is  practically  always  disturbed.  To  be 
a  neurasthenic  is  to  be  an  insomniac,  but  the  re- 
verse is  not  true.  There  may  be  a  difficulty  in 
getting  to  sleep ;  the  sleep  may  be  fragmentary. 
It  may  be  disturbed  by  bad  dreams.  The  suf- 
ferer may  be  able  to  sleep  only  at  night,  never 
by  day,  no  matter  how  fatigued.  Others  fall 
asleep  when  they  most  desire  to  keep  awake. 
Their  sleep  fails  to  refresh;  they  awake  ex- 
hausted, troubled,  weak.  Knowing  the  difficulty 
they  have  in  wooing  slumber,  they  are  tortured 
during  the  day  with  thoughts  of  night.  They 
approach  it  with  fear  and  trepidation,  obsessed 
with  the  idea  that  sleep  has  ostracized  them,  that 
they  cannot  sleep,  no  matter  how  much  they 
strive.  Perfused  with  the  phobia,  "  I  won't 
be  able  to  sleep,"  they  cannot  sleep  until  the 
mind  leaves  the  rut  and  finds  the  open  road. 
And  the  open  road  is  tranquillity. 

Hearing,  taste,  smell,  and  vision  are  often  dis- 
turbed. Ringing  in  the  ears  may  prove  trouble- 
some ;  the  sound  of  the  clock,  the  ringing  of  the 


84  YOURS  FOR  SLEEP 

doorbell,  the  prattle  of  children,  may  drive  the 
sufferer  frantic  and  force  him  to  seek  solitude 
and  stillness,  and  even  then  peace  is  not  to  be 
found,  for  the  mind  still  is  turbulent.  Food  that 
formerly  procured  praise  now  excites  complaint; 
it  may  taste  badly,  it  may  not  be  fresh,  it  has  not 
been  cooked  properly,  and  thus  the  affectionate, 
sympathetic  wife  is  driven  to  tears,  fearful  that 
love  has  flown  out  of  the  window,  into  a  fairer 
bosom,  maybe.  Bad  odors  may  be  a  source  of 
reproach,  where  none  can  be  found.  The  eye- 
sight may  become  dimmed,  there  may  be  an  in- 
ability to  fix  attention  on  the  printed  page;  there 
may  be  blurring  of  vision,  specks  before  the  eyes, 
pain  in  the  eyes,  etc. 

Headache  is  a  common  feature.  It  may  be 
spontaneous,  or  induced  by  exertion  no  matter 
how  slight.  Usually,  it  is  at  the  back  of  the 
cranium,  but  it  may  occupy  any  other  region, 
as  the  frontal,  the  temporal.  Disagreeable 
sensations  in  the  head,  as  dreariness,  light- 
ness, murmuring,  buzzing,  are  often  exasper- 
ating. 

Backache,  generally  appreciated  in  the  small 
of  the  back,  and  frequently  radiating  up  to  the 
neck  and  down  the  flanks,  is  more  or  less  con- 
stant. Tenderness  of  the  spine,  stiffness,  numb- 
ness, pricking,  tightness,  pain,  soreness,  and  hosts 


NEURASTHENIA  85 

of  other  disagreeable  sensations  may  be  experi- 
enced. 

Nervous  indigestion  is  not  often  absent  The 
appetite  may  suffer  no  alteration  or  it  may  be 
diminished  or  increased.  Weariness  after  eat- 
ing, heartburn,  gaseous  eructations,  borborygmi, 
constipation,  contribute  to  further  torture  the 
sufferer.  Palpitation  of  the  heart,  most  often  due 
to  indigestion,  fosters  the  patient's  attention  on 
that  organ.  The  arteries  may  visibly  throb,  thus 
simulating  disease  of  the  aortic  valve,  for  which 
it  is  mistaken  by  those  possessing  some  knowledge 
of  medicine.  The  pulse  is  small,  soft,  and  rapid. 
Localized  sweatings,  flushing,  coldness  of  the 
extremities,  indicate  the  disturbed  condition  of 
the  vasomotor  mechanism. 

All  the  secretions  of  the  body  are  diminished. 
The  diminution  in  the  excretion  of  the  urine 
gives  rise  to  burning  sensations,  frequent  de- 
sires to  urinate,  etc.  The  reaction  of  the  urine 
changes,  which  results  in  a  production  of  phos- 
phates, which,  being  white,  give  a  milky  appear- 
ance to  the  urine,  the  sufferer  imagining  that  this 
represents  a  loss  of  "  vital  fluid,"  and  so  becom- 
ing an  easy  victim  of  the  charlatan.  The  lessened 
nerve  power,  as  well  as  the  nervous  instability, 
produces  loss  of  sexual  power,  premature  ejacu- 
lations, nocturnal  orgasms;  the  sexual  appetite 


86  YOURS  FOR  SLEEP 

may  so  diminish,  moreover  the  act  may  be  so 
disgusting,  and  so  strain  marital  relations,  as  to 
lead  to  divorce. 

Since  the  above  symptoms  constitute  but  a 
few  of  the  many  sensations  of  which  the  neu- 
rasthenic constantly  complains,  it  will  be  seen 
readily  that  it  is  a  disorder  with  not  only  a  wide 
etiology  but  also  a  diversified  and  complex 
symptomatology.  By  the  trained  physician  it  is 
not  apt  to  be  mistaken  for  any  other  disease,  but 
that  the  ordinary  practitioner  is  not  curing  the 
affection  is  readily  attested  by  the  hosts  of  suf- 
ferers who  are  constantly  traveling  the  rounds, 
and  who,  because  of  this  fact,  are  known  to 
physicians  as  "  rounders."  The  physician,  how- 
ever, is  not  to  blame.  There  is  no  one  drug  that 
is  a  specific  for  the  malady;  it  requires  time  and 
patience.  One  thing  physicians'  patients  fail  to 
appreciate  is  that  physicians'  advice  is  often  of 
much  more  value  than  their  prescriptions.  If 
patients  would  harken  to  advice  more,  and  closely 
follow  instructions,  recourse  to  drugs,  or  pla- 
cebos, would  not  be  necessary.  There  is  a  place 
for  drugs  in  the  armamentarium  of  the  prac- 
titioner, but  the  vast  number  of  people  found  in 
physicians'  offices  require  no  drugs,  but  simply  a 
knowledge  of  how  to  live  and  a  willingness  to 
live  rightly  after  knowing  how.  But  the  doctor 


NEURASTHENIA  87 

who  doles  out  advice,  no  matter  how  sound  it 
may  be,  is  regarded  as  a  numskull,  whereas  the 
one  who  is  parsimonious  of  advice,  but  lavish  in 
the  dispensing  of  bread  pills  or  what  not,  is 
ranked  as  a  very  competent  man.  I  must  be 
pardoned  for  perpetuating  Barnum's  hoary  say- 
ing, "that  the  public  likes  to  be  fooled,"  but  it 
never  was  truer  than  at  the  present  time. 

The  questions  which  to  neurasthenics  are  most 
important  are,  Will  they  get  well?  What  can 
be  done  to  cure  them  of  the  trouble? 

The  first  question  can  generally  be  answered 
in  the  affirmative.  The  vast  majority  can  be 
cured,  or  markedly  relieved,  provided  that  in- 
telligent treatment  be  instituted  and  the  sufferer 
possesses  the  fortitude  and  patience  to  carry  out 
the  measures  required  of  him.  The  prognosis 
is,  however,  modified  by  certain  conditions.  An 
inherited  neuropathic  tendency  does  much  to 
offset  the  possibility  of  a  permanent  recovery. 
Cases  occurring  before  twenty  and  after  forty 
years  of  age  are  less  amenable  to  treatment, 
though  much  can  be  done  to  improve  their 
state.  Relapses  are  common,  but  these  should 
not  discourage  the  sufferer,  though  we  must 
admit  that  every  time  the  machine  breaks  down 
it  becomes  weakened  and  repair  is  necessarily 
longer  delayed.  It  must  be  remembered  that  cer- 


88  YOURS  FOR  SLEEP 

tain  perversions  may  follow  its  wake,  not  so 
much  as  a  direct  result  of  the  disease,  but  as  acts 
of  commission.  Chiefly  is  this  true  of  inebriety. 
There  is  a  generalized  notion  that  alcohol 
steadies  the  nerves,  and  thus  the  sufferer  may  be 
called  upon  to  try  the  so-called  tonic  effects  of 
beers,  wines,  or  liquors,  with  the  result  that  an 
alcoholic  appetite  becomes  developed.  To  tirade 
upon  the  detrimental  effects  of  alcohol,  whether 
sick  or  well,  is,  I  feel,  unnecessary,  but  I  cannot 
refrain  from  stating  that  under  no  consideration 
is  alcohol  in  any  form  to  be  taken  at  any  time 
during  the  course  of  the  disease,  if  ever,  unless 
a  competent  physician  so  advises. 

Prevention  is,  by  far,  better  than  cure.  The' 
rich  men  who  contribute  millions  to  the  stamp- 
ing out  of  such  diseases  as  typhus,  plague,  etc., 
are  not  only  doing  a  worthy  act  of  charity,  but 
are  saving  their  own  skins  at  the  same  time.  If 
among  the  poor  and  unfortunate  communicable 
diseases  are  allowed  to  flourish  it  will  not  be  long 
before  these  same  diseases  are  carried  to  the  mil- 
lionaire's door;  money  may  be  powerful,  but  all 
the  money  in  the  world  cannot  save  a  loved  one, 
once  he  is  in  the  throes  of  a  ravaging  disease. 

As  far  as  we  know,  neurasthenia  is  not  a  germ- 
borne  disease,  but  we  do  know  that  unhealthy 
parents  may  directly  or  indirectly  transmit  it 


NEURASTHENIA  89 

to  their  children,  and  that  improper  training  of 
the  offsprings  of  apparently  normal  parents  may 
occasion  or  predispose  to  the  affection.  The  real 
treatment  of  neurasthenia,  then,  should  be  pre- 
ventive, and  should  be  begun  at  birth.  I  will 
not  debate  the  question  whether  or  not  we  are 
justified  in  preventing  the  marriage  of  persons 
suffering  from  diseases  likely  to  be  visited  upon 
their  progenies.  We  know  that  certain  diseases 
are  inherited,  as  some  types  of  insanity,  epi- 
lepsy, hemophilia,  migraine,  ichthyosis,  nervous 
derangements,  etc.  The  Biblical  passage,  to  the 
effect  that  the  sins  of  the  fathers  would  be  visited 
upon  the  children  of  the  third  and  even  the 
fourth  generation,  most  probably  had  reference 
to  that  grim  disease  syphilis,  which,  we  know, 
wreaks  fearful  havoc.  Charity  and  pity  should 
be  the  stimuli  prompting  sufferers  from  these 
diseases  to  forswear  marriage,  but  the  call  of 
brute  instinct  is  too  strong,  I  fear,  to  mend  mat- 
ters. Neither  can  I  conscientiously  advocate 
limitation  of  offsprings  as  a  preventive  measure. 
Marriage  obligates  propagation  of  the  race.  The 
law  of  God  so  ordains,  though  the  law  of  man 
may  rule  otherwise. 

Be  these  affairs  as  they  may,  if  we  bring  chil- 
dren into  the  world,  it  is  our  solemn  duty  not 
only  to  guide  their  footsteps  along  the  path  of 


90  YOURS  FOR  SLEEP 

virtue,  but  the  path  of  health  as  well.  To  neglect 
the  child's  corporeal  existence  is  practically  as 
sinful  as  to  openly  expose  the  child  to  tempta- 
tion. Particularly  should  parents,  themselves 
sufferers  from  neurotic  or  other  disease,  be  mind- 
ful of  this  fact.  Because  of  neglect  of  it  there 
are  today  people  in  madhouses  or  walking  the 
streets  who,  in  their  hearts,  think  of  their 
parents  with  a  sorrow  akin  to  hatred  because  it 
was  in  the  latters'  power  to  have  shielded  them 
from  the  torments  which  now  enslave  them, 
but  which  opportunity  they  passed  by  either 
through  neglect  or  ignorance. 

How,  then,  should  a  child  be  reared  so  as  to 
minimize  the  tendency  to  the  neuroses? 

First  of  all  it  is  necessary  that  it  receive  ade- 
quate hygiene.  By  this  is  meant  plenty  of  sleep, 
a  maximum  of  fresh  air,  careful  baths,  and  good 
food.  The  latter  is  of  more  importance  than 
it  appears  on  first  sight.  The  stuffing  into  in- 
fants of  all  sorts  of  proprietary  foods  (so- 
called)  is  tremendously  detrimental.  The  best 
food  for  any  animal  is  the  milk  of  its  mother. 
If  for  any  reason  a  mother  be  unable  to  supply 
her  child  with  breast  milk,  the  next  best  food  is 
pure,  wholesome  cow's  milk.  The  alarming 
death  rate  among  artificially  fed  infants  should 
hasten  mothers,  especially  that  class  who  con- 


NEURASTHENIA  91 

sider  child-bearing  an  unwelcome  burden,  and 
who  are  so  devoid  of  maternal  affection,  too 
lazy  or  too  stingy  as  not  to  nurse  their  flesh  and 
blood,  to  realize  that  they  are  mothers  in  name 
only,  obeying  the  call  of  passion  and  paying 
the  price  rather  than  fulfilling  the  divine  mis- 
sion ordained  for  them  with  their  creation. 
Should  any  mother  wilfully  and  without  just 
cause,  no  matter  whether  she  be  the  wife  of 
potentate  or  peasant,  deprive  her  offspring  of 
the  nourishment  which  she  alone  should  furnish 
it,  and  should  that  child  succumb  to  disease  of 
faulty  nutrition,  or  should  its  vitality  be  brought 
to  such  an  ebb  as  to  render  it  a  prey  to  other  dis- 
ease, then  that  mother  is  morally  culpable.  I 
refrain  from  saying  she  is  a  murderer,  but  such 
a  title  might  suit  her  better. 

Allowing  children  to  partake  of  meat,  coffee, 
or  tea  is  responsible  for  many  neurotics  in  later 
life.  There  is  no  excuse  for  ignorance  as  to 
what  constitutes  the  proper  food  for  any  child 
at  a  given  age.  Physicians  are  not  so  few  that 
they  may  not  be  consulted ;  but  if  the  immortal 
dollar  is  esteemed  more  than  the  child's  health, 
there  are  numerous  societies  for  infant  welfare 
which  will  be  glad  to  supply  the  information 
gratis. 

The  neurotic  child  needs  careful  training. 


92  YOURS  FOR  SLEEP 

Neurotic  parents  cannot  do  this,  nor  should 
they  attempt  it.  Rather  let  the  child  be  under 
the  tutelage  of  some  broad-minded  instructor; 
and  since  its  mind  is  weak  and  easily  disturbed, 
let  the  body  be  cultivated  more  than  the  mind. 
Schoolwork  should  not  be  permitted  until  the 
child  is  seven  or  eight  years  old.  Home  study 
should  be  as  light  as  possible.  Talks  of  bogies 
and  other  stories  which  tend  to  excite  the  mind 
and  engender  fear  are  to  be  tabooed. 

If  the  mother  be  given  to  spells  of  nervous 
excitement  the  child  should  be  hustled  away 
during  their  sway.  Domestic  altercations  should 
never  be  permitted  in  the  child's  presence. 
Talks  that  foster  a  spirit  of  cheerfulness  alone 
should  be  indulged  in.  It  is  of  course  neces- 
sary that  discipline  be  maintained,  but  this 
should  be  left  to  one  who  is  not  apt  to  overdo 
it.  Gentleness  and  kindness  will  lead  more 
steps  aright  than  the  Solomonic  code. 

The  physical  make-up  should  be  hardened 
by  outdoor  sleeping — or  at  least  sleeping  in  a 
well-ventilated  room — by  systematic  exercise 
in  the  open  air,  by  morning  cold  baths,  friction, 
etc.  The  child's  summers  should  be  spent  in 
the  country. 

When  the  time  comes  to  decide  the  future 
career  of  the  child,  let  one  that  favors  the 


NEURASTHENIA  93 

muscles  rather  than  the  mind  be  chosen.  Out- 
door occupation  is  preferable  to  an  indoor  one, 
and  a  country  life  to  a  city  one. 

The  proper  treatment  of  neurasthenia,  once 
it  becomes  fully  established,  belongs  to  the  phy- 
sician. It  is  quite  impossible  to  formulate  any 
one  method  of  treatment,  because  the  treatment 
of  each  individual  case  is  entirely  different 
from  another.  There  are,  however,  a  few  points 
of  treatment  which  it  may  be  well  to  consider, 
inasmuch  as  they  are  more  or  less  applicable 
in  the  vast  majority  of  cases. 

One  of  the  most  important  adjuncts  in  the 
treatment  of  neurasthenia,  the  agent  that  is  most 
insistently  demanded  by  the  therapeutist,  is  rest. 
The  rest  may  be  absolute  or  partial,  dependent 
upon  the  temperament  of  the  individual,  the 
sex,  and  the  financial  condition.  In  minor 
cases,  especially  where  the  symptoms  result 
from  overwork,  a  few  weeks'  cessation  of  work 
and  a  sojourn  amid  new  scenes  may  be  all  that 
is  necessary.  Retiring  just  after  the  evening 
meal,  and  not  arising  until  the  toil  of  day  de- 
mands, may  prove  efficient.  A  rest  at  midday  is 
also  beneficial. 

In  severe  cases  absolute  rest  must  be  en- 
joined. This  entails  not  only  a  complete  separa- 
tion from  business,  but  an  isolation  from  family 


94  YOURS  FOR  SLEEP 

and  friends.  A  sea  voyage  may  fulfill  this  re- 
quirement admirably,  or  a  visit  to  a  foreign 
country  may  prove  as  serviceable.  It  must  be 
borne  in  mind  that  the  large  cities  must  be 
avoided,  else  the  benefit  is  lost.  London,  Paris, 
Berlin,  and  all  other  European  centers  are  as 
noisy  and  exciting  as  American  cities.  Nor- 
way in  summer,  Egypt  in  winter,  and  Mexico  at 
any  season  of  the  year  are  the  best  retreats. 

The  Weir  Mitchell  rest  cure  is  often  em- 
ployed. Since  this  requires  experienced  nurses 
for  its  application,  it  is  not  within  our  province 
to  discuss  it.  In  general,  however,  it  consists  of 
absolute  rest  in  bed,  isolation  from  family,  care- 
ful and  frequent  feedings,  massage,  electricity, 
suggestive  therapeutics,  etc.  When  properly 
carried  out  it  produces  marked  improvement, 
but  relapses  may  occur  at  any  time  during  the 
treatment  from  the  slightest  break  in  technic. 
While  it  may  be  instituted  in  the  home,  it  is 
much  more  efficaciously  employed  in  a  sana- 
torium. 

Of  the  value  of  rest  there  can  be  no  doubt 
Time  must  be  given  the  shattered  nervous 
system  to  recuperate.  To  suggest  an  ocean  voy- 
age, a  month  at  a  sanatorium,  a  few  weeks  at 
the  seashore,  would  not  meet  the  approval  of 
the  man  of  moderate  circumstances  who  needs 


NEURASTHENIA  95 

must  work  for  a  living.  Though  it  is  a  rich 
man's  disease,  the  poor  man  can  do  much  to 
improve  his  own  state.  A  Sunday  excursion  on 
the  river,  frequent  visits  to  the  theater,  a  game 
of  golf,  long  siestas  on  the  farm,  a  fishing  trip, 
would  not  strain  his  pocketbook.  While  there 
is  a  certain  amount  of  work  associated  with 
these  avocations,  such  work  is  prone  to  call  into 
play  parts  of  the  brain  that  have  long  been  dor- 
mant, while  the  remainder  of  the  brain  is  more 
or  less  at  perfect  rest. 

It  was  in  1860  that  John  Hilton  first  delivered 
his  lectures  on  the  value  of  rest  in  the  treatment 
of  disease.  His  scholarly  remarks  are  now 
classic  utterances.  On  page  6  of  his  work, 
"Rest  and  Pain"  there  appears  the  following 
letter  from  a  Doctor  Hood,  which,  I  think,  will 
prove  conclusively  the  benefits  of  rest  upon  the 
mind. 

"MY  DEAR  SIR — In  reply  to  your  inquiries, 
I  may  state  that  I  am  frequently  applied  to  for 
the  admission  of  lunatics  to  this  hospital  (Beth- 
lehem), whose  insanity  is  caused  by  overmental 
work,  anxiety,  or  exertion,  for  whose  cases  noth- 
ing is  required  to  restore  the  mental  equilibrium 
but  rest.  Therapeutic  measures  are  not  neces- 
sary: all  the  mind  seems  to  need  is  entire  re- 
pose. I  do  not  by  this  mean  to  imply  that  the 


96  YOURS  FOR  SLEEP 

patient  reduced  to  a  state  of  nervous  hypo- 
chondriasis,  or  the  depression  of  melancholia, 
is  to  lead  an  indolent  life.  Such  a  course  would 
only  aggravate  the  disease,  and  probably  result 
in  complete  dementia;  but  that  those  faculties 
which  have  been  overstretched  should  have  an 
opportunity  of  regaining  their  elasticity  by  rest 
and  relaxation.  For  example,  an  accountant 
whose  whole  day  is  spent  in  calculation  and 
thought  becomes,  by  overwork,  so  mentally  fa- 
tigued that  he  is  incapable  of  working  out  with 
accuracy  the  most  simple  sum  in  arithmetic. 
Sensible  of  his  incapacity,  which  perhaps  may 
result  in  the  loss  of  his  situation,  and  with  pov- 
erty then  staring  him  in  the  face,  he  becomes 
melancholic,  and  medical  advice  is  sought.  His 
physical  functions  are  healthy;  no  medicine  is 
required  or  taken,  but  a  holiday  from  the  count- 
ing house,  freedom  from  all  thought  and  anxi- 
ety, the  substitution  of  amusement  for  labor, 
restore  his  mind  to  a  healthy  state,  and  he  re- 
turns to  business  as  competent  as  he  ever  was. 
I  have  now  under  my  care  a  man  who  for  some 
years  past  has  been  subject  to  occasional  attacks 
of  melancholia.  He  is  occupied  as  a  composi- 
tor, and,  being  both  a  clever  and  trustworthy 
man,  is  constantly  employed.  He  works  early 


NEURASTHENIA  97 

and  late  for  many  consecutive  hours,  and  for 
some  months  all  goes  well;  but  the  stretch  on 
the  mind  ultimately  causes  a  breakdown,  from 
which  he  cannot  rally,  unless  he  leaves  his  busi- 
ness for  a  month  or  six  weeks,  and  takes  a  com- 
plete holiday.  He  tells  me  that  the  cause  of 
his  mental  suffering  is  concentration  of  thought 
and  that  rest  removes  the  weight  and  agony  of 
melancholia.  In  a  word,  he  takes  a  month's 
holiday,  engages  in  no  occupation  requiring 
thought  or  bringing  with  it  anxiety,  and  re- 
turns to  his  duties  with  the  mind  of  a  young 
man.  Some  people  may  reply,  *  This  is  not 
rest;  it  is  only  a  change  of  employment.'  I 
maintain  it  is  perfect  rest  to  the  faculty  which 
has  been  overworked.  Of  course  we  do  not  pro- 
pose that  the  whole  mind  should  remain  fallow, 
but  that  the  pressure  should  be  removed  from 
the  particular  part  which  is  fatigued. 

"  I  could  give  you  many  illustrations  from  the 
wards  of  this  hospital,  where  we  are  called 
upon  to  treat  mental  symptoms  in  the  cases  of 
governesses,  students,  clerks,  and  clergymen; 
and  rest  is  all  they  require,  and  with  that  the 
most  aggravated  cases  are  restored." 

The  old  order  rarely  changes.  What  was 
true  concerning  rest  in  the  days  of  Hilton  is 
true  today,  if  not  more  so. 


98  YOURS  FOR  SLEEP 

One  agent  of  value  within  the  reach  of  the 
humblest  of  us  is  water.  Neurasthenics  seem 
to  possess  a  decided  aversion  to  it  either  exter- 
nally or  internally.  This  fact  helps  to  explain 
the  diminution  of  the  body's  secretions,  prac- 
tically always  a  concomitant  of  the  disease. 
Water  is  beneficial  in  many  ways.  Internally, 
it  is  the  most  natural  and  safest  cleanser  of  the 
system  yet  discovered.  Externally,  properly 
employed,  it  is  a  tonic.  Short,  cold  baths  taken 
in  the  morning,  and  combined  with  sprinkling, 
showering,  or  rubbing,  prove  invigorating  to 
the  body  in  general  and  the  nervous  system 
particularly.  The  spinal  douche  is  very  valu- 
able. It  is  administered  by  means  of  nozzles 
held  about  ten  feet  away  from  the  patient,  a 
strong  stream  being  played  up  and  down  the 
back  for  a  few  seconds  only.  Prior  to  its  use, 
the  patient  receives  a  short,  hot-water  bath. 
The  cold  spinal  bath  may,  at  times,  be  rendered 
more  effective  by  alternating  it  with  a  hot 
douche. 

Should  active  exercise  be  contraindicated, 
some  method  must  be  found  to  overcome  the 
sluggishness  of  the  system  that  would  otherwise 
develop  under  the  rest  cure.  This  is  combatted 
by  means  of  massage,  but  since  it  can  only  be 
properly  carried  out  by  a  skillful  masseur  an 


NEURASTHENIA  99 

enumeration  of  the  various  movements  employed 
would  not  prove  beneficial.  Electric  treatment 
falls  in  the  same  category;  that  is,  it  requires  a 
trained  operator  to  use  it  successfully. 

Diet  is  also  a  matter  of  importance.  Though 
many  simple  and  elaborate  diet  schemes  have 
been  advocated,  the  gist  of  them  all  is  to  over- 
feed rather  than  underfeed,  provided  the  di- 
gestive organs  be  in  a  receptive  mood.  Milk 
and  milk  products,  beef  extracts,  vegetables, 
and  cereals  should  form  the  main  bulk  of  the 
diet.  If  indigestion  or  constipation  be  present, 
they  are  to  be  treated  along  the  lines  suggested 
in  the  chapter  pertaining  to  those  disorders. 
Nerve  stimulants,  such  as  tea  and  coffee,  are  to 
be  avoided.  Caffeine-freed  coffee  is  now  ob- 
tainable, and  to  its  use  there  is  no  serious  objec- 
tion. Tonics,  nervines,  or  other  medicaments 
are  not  to  be  employed  except  under  the  advice 
of  a  physician. 

It  goes  without  saying  that  if  some  pathologi- 
cal disease  apart  from  the  neurasthenic  condi- 
tion be  present,  it  should  receive  proper  medical 
attention.  With  its  improvement  the  general 
state  of  health  becomes  improved,  and  the  neu- 
rasthenia is  more  easily  conquered. 

For  the  insomnia  practically  always  present 
in  the  disease,  a  warm  bath  or  an  alcohol  rub 


ioo  YOURS  FOR  SLEEP 

at  bedtime  generally  promotes  sleep.  A  glass 
of  hot  beef  tea,  malted  milk,  or  cocoa  will  aid 
materially.  Since  the  insomnia  is  but  a  symp- 
tom of  neurasthenia,  it  is  futile  to  treat  the  in- 
somnia and  neglect  the  underlying  conditions. 
As  long  as  the  cause  is  not  removed  sleeplessness 
will  persist.  Once  the  cause  is  removed  the  in- 
somnia will  right  itself. 

As  before  stated,  no  definite  treatment  can  be 
outlined  for  neurasthenia.  Its  therapeusis  be- 
longs to  the  physician.  But  the  sufferer  must 
aid  himself  if  he  wishes  cure.  He  can  do  this 
by  being  patient  and  zealous  in  carrying  out  the 
doctor's  instructions.  He  must  not  give  way  to 
thoughts  of  doubt  concerning  his  recovery,  but 
constantly  harbor  the  truth  that  he  will  get  well. 
And  he  will,  else  the  fault  is  mostly  his  own. 

"In  everything  the  middle  course  is  best;   all  things  in  excess 
bring  trouble  to  men." — PLAUTUS. 


CHAPTER  VI 
INDIGESTION  AND  CONSTIPATION 

"The  fate  of  a  nation  has  often  depended  on  the  good  or  bad 
digestion   of   its  prime   minister." — VOLTAIRE. 

"  Physic  is  of  little  use  to  a  temperate  man." — BACON. 

SOMEONE  has  written  that  heaven  is  largely  a 
matter  of  digestion,  which  expression  the  pun- 
ster further  amplified  by  saying  that  the  most 
masterful  and  soul-stirring  depictions  of  hell- 
fire  were  all  conceived  by  dyspeptics  in  the 
throes  of  paroxysms  of  gastralgia.  Be  this  as 
it  may,  it  is  certain  that  persons  subject  to  di- 
gestive disturbances  spend  many  an  unhappy 
hour,  but  in  the  vast  majority  of  cases  they  alone 
are  to  blame  for  their  discomforts. 

It  is  a  rather  surprising  fact  that  so  few  of 
us  possess  any  definite  idea  of  the  mechanism 
by  which  food  is  transformed  in  the  digestive 
organs  into  less  complex  material  capable  of  re- 
placing the  waste  constantly  occurring  in  the 
system  with  every  breath  we  draw.  If  we  had, 
we  might  eat  more  sanely,  and  eat  to  live,  rather 
than  live  to  eat;  and  instead  of  regarding  the 

101  ~ 


102  YOURS  FOR  SLEEP 

stomach  as  a  machine  powerful  enough  to  break 
stones,  we  might  rightly  realize  that  it  is  a  deli- 
cate and  a  sensitive  organ,  willing  and  ready 
to  functionate  properly  when  not  maltreated, 
but  more  susceptible  to  be  rebellious  when  over- 
worked. 

The  greatest  mistake  we  make  is  to  consider 
the  mouth  as  but  a  temporary  receptacle  for 
food — a  place  to  chew  a  little,  taste  littler,  and 
digest  littlest.  Our  teeth  were  given  us  for  a 
greater  and  more  useful  purpose  than  adorn- 
ment. They  were  intended  for  chewing — not  the 
rag,  but  food;  and  the  salivary  secretions  have 
a  more  important  office  than  that  of  lubricating 
the  mouth.  Primarily,  they  were  intended,  not 
only  to  moisten  every  bolus  of  food  so  as  to 
facilitate  deglutition,  but  mainly  to  furnish 
enzymes,  or  ferments  that  would  transform 
starch  into  sugar.  If  the  food  is  allowed  to 
pass  into  the  stomach  with  no  consideration  for 
salivary  importance,  the  burden  of  starch  di- 
gestion is  thrown  upon  the  intestines,  which 
must,  therefore,  work  overtime,  and  maybe  be 
unequal  to  the  task.  Moreover,  Hemmeter,  a 
very  able  authority  and  author  of  several  vol- 
umes on  "Diseases  of  the  Stomach  and  In- 
testines," has  stated  that  saliva  during  the  proc- 
ess of  mastication  liberates  into  the  blood 


INDIGESTION  AND  CONSTIPATION    103 

stream  a  hormone  that  stimulates  a  flow  of  gas- 
tric juice.  In  other  words,  the  saliva  is  not  only 
valuable  inasmuch  as  it  furnishes  enzymes 
which  start  the  process  of  carbohydrate  diges- 
tion, but  also  because  it  furnishes  an  agent 
which  forewarns  the  stomach  of  the  food  it  is 
about  to  receive,  and,  being  forewarned,  the 
stomach  is  forearmed. 

Much  indigestion  results  from  imperfect 
mastication.  Horace  Fletcher  has  demon- 
strated and  proved  conclusively  that  if  food  is 
masticated  until  every  particle  of  taste  has  left 
it,  that  in  time  the  palate  will  learn  to  close  re- 
flexly,  thus  not  permitting  unchewed  food  to 
pass  it.  By  his  teachings  many  dyspeptics  have 
been  markedly  benefited,  if  not  wholly  cured  of 
their  stomachic  troubles.  To  allow  imperfectly 
chewed  food  to  pass  into  the  stomach  is  a  sin 
against  nature.  It  taxes  the  stomach  to  extra, 
often  impossible,  endeavor,  lengthens  the  time 
of  digestion,  and,  in  fact,  what  digestion  that 
is  accomplished  is  improperly  done,  inasmuch 
as  the  juices  are  incapable  of  permeating  all 
parts  of  the  ill-prepared  masses.  As  a  result  of 
this,  fermentation  occurs ;  organic  acids,  such  as 
lactic  and  butyric,  are  formed  which  not  only 
cause  the  sufferer  temporary  pangs  of  pain  and 
belching,  but  also  serve  to  irritate  the  mucous 


104  YOURS  FOR  SLEEP 

membrane  of  the  stomach,  leading  to  a  produc- 
tion of  mucus.  The  circulatory  mechanism  of 
the  organ  is  disturbed,  and  if  the  process  is  long 
continued  more  or  less  permanent  pathological 
changes  occur.  Fermented  material,  after  be- 
ing buffeted  about  the  stomach  for  a  consider- 
able time,  is  forced  through  the  pylorus  into  the 
duodenum,  or  first  portion  of  the  intestines.  It 
is  as  if  the  stomach  said:  "  See  here,  I've  done 
about  all  I'm  able  to  for  this  stuff.  See  what 
you  can  do  with  it." 

When  food  is  properly  digested  by  the  stom- 
ach its  entrance  into  the  duodenum  causes  a 
liberation  of  pancreatic  juice,  bile,  and  the  di- 
gestive juices  of  the  small  intestines.  The  mech- 
anism by  which  this  is  effected  is  rather  com- 
plicated, so  it  need  not  concern  us  here.  When 
the  food  is  improperly  prepared  it  is  forced  out 
into  the  intestines  at  a  time  when  least  ex- 
pected. We  know  that  when  food  enters  the 
stomach  the  other  digestive  glands  assume  in- 
creased activity,  and  pour  out  their  juices  in 
happy  anticipation  of  the  coming  feast.  There- 
fore, these  juices  are  practically  wasted.  The 
intestinal  secretions  are  unable  to  overcome 
the  foreign  stomach  acids,  with  the  result  that 
the  reaction  of  the  intestines  becomes  acid  in- 
stead of  remaining  alkaline,  as  it  is  normally; 


INDIGESTION  AND  CONSTIPATION     105 

irritation  is  produced,  and,  finally,  intestinal  in- 
digestion is  added  to  gastric  indigestion. 

Well-masticated  food  is  promptly,  thor- 
oughly, and  properly  digested,  and  more  of  it  is 
absorbed  into  the  system.  Because  of  the  latter 
fact  less  food  is  needed  to  satisfy  the  demands  of 
the  body  for  new  material.  Endurance  and 
strength,  as  well  as  mental  activity,  are  in- 
creased, as  numerous  tests  have  shown. 

A  potent  factor  for  indigestion  is  diseased 
teeth.  A  spongy  condition  of  the  gums,  which 
bleed  easily  and  exude  pus,  we  know  as  Riggs* 
disease.  The  toxins  generated  by  the  micro- 
organisms causing  the  disease,  being  absorbed 
into  the  blood  stream,  are  not  only  causative  of 
indigestion,  but  also  of  many  other  diseases,  as 
clinical  testimony  will  verify.  Therefore,  it  be- 
hooves the  sufferer  from  indigestion  particu- 
larly to  give  his  teeth  the  attention  that  is  their 
due.  If  they  are  diseased,  a  capable  dentist  can 
put  them  into  a  healthy  condition  in  quick 
time.  The  benefit  that  may  result  is  by  no 
means  infinitesimal. 

There  are,  of  course,  many  varieties  of  indi- 
gestion. Thus,  indigestion  may  be  stomachic 
or  intestinal.  It  may  be  due  to  deficient  secre- 
tion of  acid,  to  oversecretion,  to  dilatation  of 


106  YOURS  FOR  SLEEP 

the  stomach,  to  ulcer  or  cancer  of  the  stomach, 
to  defective  motility,  etc.,  but  most  often  the  in- 
digestion did  not  originate  in  the  stomach  or 
intestine,  but  is  secondary  to  disorder  of  some 
other  part  of  the  body. 

The  form  of  indigestion  which  most  often 
provokes  insomnia  is  that  caused  by  fermenta- 
tion, which  most  often  manifests  itself  by  pain 
and  flatulence.  There  are  many  agents  recom- 
mended for  this  condition,  the  simplest  of  which 
are  a  few  drops  of  ginger,  peppermint,  aromatic 
spirits  of  ammonia  in  a  glass  of  hot  water, 
sipped  slowly,  compound  tincture  of  cardamom 
in  teaspoonful  doses,  massage  of  the  abdomen, 
heat  to  the  stomach,  etc. 

When  indigestion  has  existed  for  any  period 
of  time,  it  is  to  the  sufferer's  advantage  to  con- 
sult a  physician.  The  taking  of  the  various  so- 
called  sure  cures  for  dyspepsia,  advertised  in 
the  daily  press  and  elsewhere,  is  not  good  prac- 
tice. If  we  wished  a  suit  made,  we  would  go  to 
the  tailor;  to  have  a  watch  repaired,  to  a  watch- 
maker, etc. ;  but  when  it  comes  to  a  question  of 
medicine,  we  are  our  own  doctors,  or  else  allow 
someone  not  versed  in  medical  science  to  do  the 
prescribing.  The  doctor  does  not  suffer  be- 
cause of  this;  it  rather  increases  his  revenue,  be- 
cause the  various  diapepsins,  dyspepsia  tablets, 


INDIGESTION  AND  CONSTIPATION    107 

and  what  not  are  much  overrated.  If  they  do 
good,  it  is  only  temporarily.  No  disease  can 
be  cured  unless  the  cause  is  removed,  and  the 
only  person  competent  to  find  the  cause  is  one 
who  has  devoted  his  life  to  the  subject — a  phy- 
sician. 

But  since  most  of  the  disturbances  of  digestion 
depend  upon  sins  of  omission  and  sins  of  com- 
mission we  can,  at  least,  doctor  ourselves  by  aid- 
ing nature  as  much  as  possible.  Regular  hours 
for  meals,  moderate  exercise,  fresh  air,  attention 
to  the  sanitation  of  our  mouths,  the  mastication 
of  our  food,  and  the  spending  of  suitable  time  at 
table  are  salutary  measures.  The  choosing  of 
suitable  food  is  also  important.  As  Osier  says: 
"  The  platter  kills  more  than  the  sword."  Hot 
bread,  ice  water,  pancakes,  pies,  tarts,  heavy 
pastries,  fried  foods,  ice  cream,  soda  water, 
condiments,  alcohol,  tea  and  coffee,  have  ruined 
many  a  digestion.  Moreover,  we  should  re- 
member that  the  majority  of  us  eat  too  much. 
George  Cheyne,  who  reduced  himself  from  448 
pounds  to  comfortable  proportions,  in  his  four 
hundred  and  forty-eighth  aphorism  says: 
"  Every  man  after  Fifty  ought  to  begin  and  lessen 
at  least  the  quantity  of  his  Aliment,  and  if  he 
would  continue  free  from  great  and  danger- 
ous Distempers  and  preserve  his  Senses  and 


io8  YOURS  FOR  SLEEP 

Faculties  clear  to  the  last,  he  ought  every  seven 
years  to  go  on  abating  gradually  and  sensibly, 
and  at  last  descend  out  of  life  as  he  ascended 
into  it,  even  into  a  Child's  Diet."  We  should 
bear  in  mind,  too,  that  because  Adam  and  Eve 
ate  themselves  out  of  house  and  home,  it  is  no 
logical  reason  why  we  should  follow  their  ill 
example. 

Constipation  is  another  malady  which  causes 
much  ill  health.  By  constipation  is  meant  the 
passage  of  insufficient  amounts  of  fecal  matter, 
or  its  prolonged  retention  in  the  intestinal  canal. 
It  is  not  a  disease  of  itself,  but  is  simply  an  in- 
dication of  some  underlying  functional  or  or- 
ganic disease. 

A  movement  of  the  bowels  is  produced  in  the 
following  way:  After  the  food  is  digested  by  the 
stomach,  it  is  passed,  a  little  at  a  time,  into  the 
small  intestines.  The  secretions  of  the  small 
intestines,  pancreas,  and  liver  are  alkaline,  and 
so  when  the  interaction  between  the  acid  gastric 
juice  and  the  alkaline  juices  occurs,  an  irrita- 
tion, with  the  production  of  gases,  results 
which  serves  to  stimulate  muscular  contractions 
of  the  bowels.  Added  to  this,  the  respiratory 
movements  of  the  diaphragm  impart  a  back- 
ward and  forward  motion  to  all  parts  of 
the  canal,  churn  the  food  contained  in  it, 


INDIGESTION  AND  CONSTIPATION     109 

and  aid  its  passage  onward.  The  passage  is 
further  aided  by  nerve  endings  situated  in  the 
gut. 

In  the  small  intestines  are  secreting  glands 
which  serve  to  further  digest  the  food,  and  cells 
which  cause  its  absorption  into  the  blood  and 
lymph  streams.  By  the  time  the  digested  food 
reaches  the  cecum  most  of  its  nutriment  has  been 
absorbed,  but  as  it  still  contains  much  fluid  it  is 
easily  propelled  along.  At  the  cecum,  or  be- 
ginning of  the  large  intestine,  the  gut  ascends 
perpendicularly,  so  that  progress  is  slow  and 
much  water  is  thereby  abstracted.  Through  the 
transverse  colon  the  food,  which  now  is  waste, 
is  pushed  by  means  of  the  contractions  of  the 
abdominal  muscles  and  the  diaphragm,  and  is 
passed  into  the  descending  colon.  Thence,  by 
force  of  gravity  and  the  contractions  of  the 
muscles  of  the  gut,  it  descends  into  the  sigmoid 
flexure  of  the  colon;  thence  into  the  rectum,  be- 
ing turned  from  side  to  side  by  means  of  the 
valves  of  Houston.  In  the  anal  canal,  its  last 
resting  place,  are  numerous  sensory  nerves,  pres- 
sure on  which  creates  the  desire  to  defecate, 
which  latter  is  accomplished  by  means  of  the 
abdominal  muscles  and  the  diaphragm  exerting 
pressure  on  the  gut. 

When  for  any  reason  the  contents  of  the  in- 


no  YOURS  FOR  SLEEP 

testines  are  not  adequately  removed,  the  entire 
system  becomes  perverted.  The  food  waste  is 
robbed  of  its  liquid  portion,  noxious  gases  are 
formed,  which  are  partly  absorbed;  the  action 
of  the  flora  of  bacteria  constantly  present  in 
the  intestines  generates  toxins  which  also  are  ab- 
sorbed. Indigestion,  distention  of  the  stomach, 
fetor  oris,  coated  tongue,  headache,  drowsiness, 
mental  dullness,  insomnia,  bad  dreams,  vertigo, 
angina,  anemia,  chlorosis,  melancholia,  hypo- 
chondriasis,  and  numerous  other  symptoms  may 
result. 

While  the  causes  of  constipation  are  numer- 
ous, for  the  most  part  the  disorder  is,  like  indi- 
gestion, the  result  of  sins  of  commission  and 
omission.  In  the  description  of  the  mechanism 
by  which  the  bowels  are  moved  we  have 
learned  what  an  important  part  the  abdominal 
muscles  and  the  diaphragm  play.  Therefore, 
those  who  lead  sedentary  lives  are  predisposed 
to  the  affection,  and  it  behooves  such  per- 
sons to  exercise.  At  many  of  the  well-known 
sanatoriums  exercise  is  an  importarit  adjunct 
of  treatment.  Massage,  electric  batteries,  medi- 
cine balls,  etc.,  are  considerably  used  in  these 
resorts,  but  much  better  results  can  be  obtained 
by  bicycle  riding  or  horseback  riding.  But  for 
those  who  for  one  reason  or  other  cannot  in- 


INDIGESTION  AND  CONSTIPATION    in 

dulge  in  any  of  these  the  following  exercises 
are  recommended  in  a  Bulletin  of  the  Texas 
Board  of  Health: 

EXERCISE  i.— The  best  "liver  loosener"  is 
known  as  the  "  cradle  rock."  It  is  performed  in 
the  following  manner:  Stand  with  the  legs 
wide  apart.  Raise  both  arms  above  the  head, 
clasp  the  thumbs  together,  and  stretch  the  arms 
at  full  length,  rigidly  upward.  While  in  this 
position,  bend  the  body  over  as  far  as  possible 
to  the  right,  and  then  to  the  extreme  left.  Eight 
times  each  way  will  be  enough  in  the  beginning, 
but  you  will  accustom  yourself  to  this  exercise 
so  that  you  can  rock  fifty  times  in  each  direc- 
tion. This  exercise  massages  the  liver  and 
greatly  strengthens  and  stimulates  that  organ. 

EXERCISE  2. — Stand  as  before,  with  the  legs 
wide  apart  but  with  the  hands  on  the  hips.  Now 
bend  over  to  the  right  and  try  to  touch  the 
floor,  just  in  front  of  the  right  toe,  with  the  right 
hand.  Leave  the  left  leg  straight,  but  bend  the 
right  knee.  While  thus  pointing  downward 
with  the  right  arm,  throw  the  left  arm  straight 
upward  in  the  air.  As  soon  as  you  touch  the 
floor,  recover  to  first  position  with  the  hands  on 
the  hips  and  legs  far  apart.  Do  this  eight 
times:  then  reverse  to  left  side,  putting  right 
arm  in  the  air  and  touching  the  ground  in  front 


ii2  YOURS  FOR  SLEEP 

of  the  left  toe  with  the  tips  of  the  fingers  of  the 
left  hand. 

EXERCISE  3. — Stand  with  legs  together,  feet 
firmly  planted  on  the  floor.  Stretch  arms  out 
straight  at  sides  and  on  a  level  with  the 
shoulders.  While  in  this  position,  rotate  the 
trunk  on  the  hips  from  the  extreme  left  to  the 
extreme  right  Do  this  until  fatigued,  and  in- 
crease the  number  of  times  you  do  this  from  day 
to  day. 

A  frequent  cause  of  constipation  is  laziness. 
The  call  of  the  bowels  for  evacuation  is  neg- 
lected and,  consequently,  the  sensory  nerves  of 
the  intestines  become  atonic.  The  false  mod- 
esty of  women,  who  neglect  their  toilet  duties 
for  fear  of  exciting  attention,  is  a  very  common 
factor  about  which  no  more  should  needs  be 
said.  We  must  remember  that  the  bowels  are 
susceptible  to  good  habits,  but  more  so  to  bad 
ones.  It  is  perfectly  possible  to  train  them  by 
going  to  stool  at  a  regular  time  each  day,  so 
that  one  or  more  evacuations  may  be  had ;  even 
if,  for  the  first  few  days,  no  success  is  met  with, 
the  practice  should  be  continued.  Results  will 
surely  follow.  Another  habit  deserving  of  con- 
demnation is  the  reading  of  newspapers  or  other 
literature  in  the  toilet.  This  is  detrimental,  in- 
asmuch as  it  does  not  permit  the  whole  mind 


INDIGESTION  AND  CONSTIPATION     113 

to  be  concentrated  upon  the  act  about  to  be  per- 
formed, so  that  the  movements  may  be  incom- 
plete or  the  desire  to  evacuate  be  temporarily 
destroyed. 

The  failure  to  take  a  sufficient  amount  of 
water  daily  is  conducive  to  constipation,  by 
reason  of  the  fact  that  it  tends  to  harden  the 
fecal  mass  and  so  render  its  passage  difficult. 
It  is  well  that  water  be  taken  ad  libitum.  Not 
only  is  water  beneficial  to  the  bowels,  but  to  all 
other  portions  of  the  human  system  as  well. 
It  was  formerly  thought  that  water  taken  with 
meals  diluted  and  so  lessened  the  efficiency  of 
the  gastric  juice.  Physiologists  are  now  in- 
clined to  believe  that  water  stimulates  the  gas- 
tric function.  However,  no  harm  will  be  done, 
even  should  there  be  a  deficient  secretion  of 
acid,  if  water  be  taken  in  full  potions  between 
meals.  The  sipping  of  a  cup  of  hot  water  or 
hot  milk  on  waking,  or  before  meals,  will  often 
give  relief  in  obstinate  varietes  of  the  complaint 
where  all  other  remedies,  medicinal  and  other- 
wise, have  failed.  A  few  drops  of  lemon  juice 
added  to  the  water  enhance  its  value. 

Overeating  and  the  stimulation  of  the  appe- 
tite by  means  of  condiments,  wines,  alcoholic 
liquids,  and  rich  foods  are  worthy  of  considera- 
tion. Coffee  is  constipating  owing  to  its  empy- 


ii4  YOURS  FOR  SLEEP 

reumatic  oil,  and  tea  because  of  its  tannin  con- 
tent. One  should  not  eat  too  much,  nor  yet  too 
little.  Too  much  food  is  apt  to  distend  the  gut 
and  lessen  its  contractile  power  and  its  sensi- 
bility, while  too  little  food  leaves  but  little 
waste  for  the  intestines  to  work  upon.  A  mixed 
diet  containing  both  nitrogenous  and  carbohy- 
drate foodstuffs  is  the  one  par  excellence.  A 
plate  of  wheaten  grits  at  breakfast  or  the  use  of 
bran  mush  is  often  productive  of  bowel  move- 
ments. If  bran  is  used  it  should  be  thoroughly 
washed  and  boiled  for  half  an  hour,  if  purchased 
in  bulk.  Sterilized  bran  is  to  be  preferred.  It 
may  be  mixed  with  other  food,  or  hot  water  may 
be  added  to  it.  A  tablespoonf  ul  is  to  be  eaten  at 
each  meal. 

Green  or  canned  corn  is  serviceable.  Fruits  in 
general  are  good.  Figs  are  especially  valuable. 
Strawberries,  raspberries,  and  blackberries  tend 
toward  constipation.  Blueberries  and  prunes  are 
the  most  laxative  of  all  fruits.  A  favorite  remedy 
of  Von  Noorden  is  to  have  his  patients  soak 
prunes  in  cold  water  for  twenty-four  hours. 
They  are  to  be  eaten  without  cooking.  The  bet- 
ter the  quality  of  prunes  used  the  better  the  re- 
sults. In  general,  bulky  foods,  such  as  fresh 
vegetables,  coarse  Graham  bread,  bran  bread, 
fruits,  special  vegetables — as  carrots,  parsnips, 


INDIGESTION  AND  CONSTIPATION     115: 

turnips,  spinach,  and  kale — are  to  form  a  regular 
role  in  the  dietary;  while  white  bread,  pastry, 
condiments,  potatoes,  bananas,  and  heavy  foods 
are  to  be  omitted. 

Kohnstamm,  believing  that  most  constipation 
is  due  to  meat  eating,  in  his  treatment  of  the  con- 
dition, excludes  all  meats,  fish  and  poultry.  Milk, 
cocoa,  milk  soups,  etc.,  form  the  major  part  of 
the  allowable  food.  If  flatulency  develops  the 
milk  is  reduced  in  amount.  Meat  soups  and 
meat  broths  are  not  objected  to.  Such  a  diet  is 
said  to  bring  results  in  from  one  to  four  days. 
Meat,  especially  white  meat,  is  renewed  after  one 
or  two  weeks  of  treatment,  but  at  the  outset  it  is 
best  not  to  use  it  more  than  once  a  day.  Kohn- 
stamm is  very  enthusiastic  over  the  value  of 
flaxseed  in  this  condition,  he  being  probably  the 
first  one  to  use  it  for  such  a  purpose.  The  amount 
of  flaxseed  recommended  is  from  two  to  five  tea- 
spoonfuls,  and  is  best  administered  in  soups,  teas, 
or  other  liquid  food.  The  seed  should,  of  course, 
be  fresh  and  clean ;  if  necessary,  washed  before 
using.  It  should  not  be  bitten,  but  swallowed 
whole.  The  action  is  mechanical,  moisture  be- 
ing absorbed  which,  by  reason  of  the  bulk  it 
produces,  stimulates  peristalsis. 

Attention  to  the  skin  is  often  beneficial;  cold 
baths,  or,  if  these  produce  depression,  hot  baths, 


n6  YOURS  FOR  SLEEP 

followed  by  vigorous  rubbing  of  the  abdomen, 
are  productive  of  good. 

There  are,  of  course,  many  causes  for  consti- 
pation, and  consequently  there  is  no  specific  for 
the  removal  of  it.  If  some  underlying  dis- 
order, such  as  heart  or  kidney  or  nerve  disease, 
exists,  or  should  stricture  of  the  bowel,  as  an 
example  of  a  local  cause,  be  present,  active 
treatment  at  the  hands  of  a  comperent  and 
ethical  practitioner  of  medicine  or  surgery  is 
indicated. 

The  use  of  drugs  as  a  routine  procedure  is  to 
be  condemned.  As  Oliver  Wendell  Holmes 
rightly  remarks:  "  The  disgrace  of  medicine  has 
been  the  colossal  system  of  self-deception,  in 
obedience  to  which  mines  have  been  emptied  of 
their  cankering  minerals,  the  vegetable  kingdom 
robbed  of  all  its  noxious  growths,  the  entrails  of 
animals  taxed  for  their  impurities,  the  poison 
bags  of  reptiles  drained  of  their  venom,  and  all 
the  inconceivable  abominations  thus  obtained 
thrust  down  the  throats  of  human  beings  suffer- 
ing from  some  fault  of  organization,  nourish- 
ment, or  vital  stimulation." 

There  are  times  when  drugs  are  imperatively 
needed,  and  also  times  when  drugs  must  be  used 
until  a  normal  state  of  the  bowel  has  been  ob- 
tained; but  barring  these  two  exceptions  drugs 


INDIGESTION  AND  CONSTIPATION     117 

only  serve  to  aggravate  the  condition.  Most  of 
the  agents  employed  are  irritating  to  the  mucous 
membrane  lining  the  intestinal  canal,  are  con- 
ducive to  inflammation,  and  lead  ultimately  to 
stasis  if  long  continued.  In  the  whole  materia 
medica  there  is  but  one  drug  for  which  any  tonic 
effect  is  claimed,  that  drug  being  cascara.  The 
many  advertised  medicines  claimed  to  be  cura- 
tive are,  therefore,  misrepresented;  some  of 
them  deceive.  Thus,  under  the  name  Fruitola, 
a  so-called  cure  for  gallstones  was  exploited. 
Fruitola  was  examined  in  the  laboratory  of  the 
American  Medical  Association  in  1910.  The 
summary  of  the  Association's  rinding  at  that  time 
was  ".  .  .  it  is  concluded  that  the  liquid  portion 
of  Fruitola  is  olive  oil  flavored  with  anise  while 
the  powders  accompanying  the  liquid  are  the 
well-known  seidlitz  powders."  When  olive  oil 
and  seidlitz  powders  are  taken  internally  they 
form  masses  resembling  gallstones.  Beecham's 
Pills,  Carter's  Liver  Pills,  Cascarets,  and  the 
rest  of  the  motley  pill  group,  depend  upon  drugs 
for  their  effects. 

Enemata  for  the  relief  of  constipation  are  not 
to  be  encouraged.  They  are  temporarily  useful, 
but  continued  use  of  them  is  apt  to  be  fraught 
with  danger,  inasmuch  as  they  distend  the  lumen 
of  the  gut  and  destroy  the  gut's  own  inherent 


n8  YOURS  FOR  SLEEP 

power  to  act — this  in  spite  of  what  "  internal 
bath  "  treatments  may  claim. 

It  therefore  devolves  upon  us,  if  we  are  to 
be  free  from  the  trouble,  to  depend  less  upon 
drugs  and  more  upon  natural  methods.  Nature 
will  cure  if  given  half  a  chance,  and  we  must 
remember  that  she  has  no  chance  if  we  live  at 
odds  with  her  laws. 

"Bad  men   live,  that   they  may  eat   and   drink;   whereas   good 
men  eat  and  drink,  that  they  may  live." — SOCRATES. 

"The  man  with  educated  bowels  will  eclipse  the  man  with  an 
educated  brain.     However,  we  should  have  both." — HUBBARD. 


CHAPTER  VII 

HYPERTENSION    AND    ARTERIO- 
SCLEROSIS 

"  Care   keeps   his   watch   in    every   old   man's   eye, 
And  where  care  lodges,  sleep  will  never  lie." 

— Romeo  and  Juliet. 

THE  expression,  "  A  man  is  as  old  as  he  feels," 
has  now  given  way  to,  "  A  man  is  as  old  as  his 
arteries."  By  this  is  meant,  that  if  a  man  of 
sixty,  for  instance,  has  arteries  that  are  soft  and 
elastic,  and  the  pressure  of  the  blood  within  them 
is  not  high,  that  man  is  physically  young  and  his 
prospects  of  reaching  a  ripe  old  age  are  very 
good.  On  the  other  hand,  if  a  man  of  thirty  or 
forty  has  arteries  that  are  stiff  and  inelastic,  with 
a  high  blood  pressure,  this  man's  chances  of  at- 
taining the  threescore-year-and-ten  mark  are 
very  poor. 

The  circulation  of  the  blood  depends  upon  the 
following  factors  principally:  The  heart  is  the 
pump  which  forces  the  blood  into  the  arteries. 
The  arteries,  which  consist  chiefly  of  elastic 
tissue,  expand  and  retract  with  each  beat  of  the 
heart,  and  thus  convert  an  intermittent  stream 

119 


120  YOURS  FOR  SLEEP 

into  a  continuous  one.  The  small  arteries  regu- 
late the  flow  of  blood  to  the  different  parts  of 
the  body,  while  the  capillaries,  or  smallest 
arteries,  form  a  bed  which  irrigates  all  the  tis- 
sues and  supplies  them  with  nourishment.  The 
return  of  blood  to  the  heart  is  effected  by  the 
veins  and  the  lymph  vessels. 

A  knowledge  of  the  force  with  which  the 
blood  circulates  in  the  vessels  is  of  considerable 
importance,  as  may  be  recognized  from  the  fact 
that  many  insurance  companies  now  require  their 
medical  examiners  to  determine  the  blood  pres- 
sure of  all  applicants  for  policies.  Any  devia- 
tion from  the  normal  is  regarded  with  suspicion, 
and  many  a  man,  who  looked  the  picture  of  good 
health  to  his  friends,  has  been  denied  a  policy 
simply  because  his  blood  pressure  was  a  little 
in  excess  of  what  it  normally  should  be  in  one 
of  his  age.  The  rejection,  therefore,  meant  that 
the  applicant  was  a  poor  risk. 

To  ascertain  the  blood  pressure  of  an  individ- 
ual, physicians  use  a  little  device  known  as  a 
sphygmomanometer.  A  rubber  band  is  adjusted 
to  the  person's  arm,  and  by  means  of  air  pumped 
through  a  rubber  tube  the  blood  current  is  shut 
off.  The  pressure  of  the  blood  within  the  artery 
is  recorded  on  a  dial,  or  in  a  graduated  mercury 
column.  If  a  man  is  told  that  he  has  a  blood 


HYPERTENSION  121 

pressure  of  140,  for  instance,  it  means  that  the 
force  of  his  blood  current  is  powerful  enough  to 
raise  a  column  of  mercury  140  millimeters  high. 
A  meter  is  about  39.37  inches,  and  a  millimeter  is 
one  one-thousandth  of  a  meter. 

Blood  pressure  varies  in  different  persons. 
What  is  normal  for  one  is  not  normal  for  another. 
Moreover,  it  varies  under  different  influences, 
as  rest,  exercise,  mental  excitement,  etc.  The 
average  blood  pressure,  which  we  may  regard  as 
the  normal,  is  between  120  and  140  millimeters 
of  mercury.  In  old  persons  it  may  vary  between 
140  and  160  and  not  be  pathological.  An  easy 
way  to  remember  what  the  normal  pressure  is, 
is  to  add  100  to  the  age.  Thus  if  an  individual 
were  thirty  years  of  age,  his  blood  pressure 
should  be  about  130. 

High  blood  pressure  is  most  common  in  associ- 
ation with  hardening  of  the  arteries,  or  arterio- 
sclerosis, as  it  is  called.  It  may,  however,  be  met 
with  in  individuals  who  give  no  evidence  of  suf- 
fering from  that  affection,  and  who  show  no  signs 
of  heart  or  kidney  disease,  with  which  high  pres- 
sure is  also  found.  High  pressure,  with  no  signs 
of  underlying  disease,  is  of  frequent  occurrence 
in  hard  workers,  indulgers  in  tea,  coffee,  tobacco, 
and  alcohol,  and  in  those  who  worship  at  the 
shrine  of  Venus  not  too  wisely  but  too  well.  In 


122  YOURS  FOR  SLEEP 

some  instances  of  this  kind  the  pressure  will 
reach  180. 

Unfortunately,  high  blood  pressure,  or  hyper- 
tension, as  it  is  also  known,  is  not  generally  pro- 
ductive of  subjective  sensations,  thus  filling  the 
individual  so  affected  with  a  false  sense  of  se- 
curity. Headache,  slight  attacks  of  indigestion, 
throbbings,  and  other  apparently  trivial  discom- 
forts may  be  experienced  now  and  then,  but  are 
not  regarded  as  being  of  sufficient  importance  as 
to  require  the  services  of  a  physician.  Hyperten- 
sion eventually  results  in  arterio-sclerosis,  which 
is  a  very  serious  malady. 

Arterio-sclerosis  consists  in  a  replacement  of 
the  normal  elastic  tissues  of  the  arteries  by  a 
hyaline  material  which,  sooner  or  later,  under- 
goes calcareous  degeneration,  rendering  the  ves- 
sels stiff,  hard,  brittle,  and  inelastic.  Because 
the  arteries  no  longer  expand  and  retract  with 
each  beat  of  the  heart,  the  heart  must  doubly 
labor  in  order  to  compensate  for  the  pathological 
state  of  affairs.  Hypertrophy  of  the  heart  fol- 
lows, and  evidence  of  this  and  of  the  laborious- 
ness  with  which  it  works  is  found  in  its  heaving 
impulse  against  the  chest  wall,  the 'pulsations  of 
the  vessels  in  the  neck,  and  in  the  booming 
character  of  the  cardiac  sounds.  The  heart  can- 
not adapt  itself  to  systemic  conditions.  The 


HYPERTENSION  123 

small  arteries  are  supplied  with  nerves,  called 
vasomotor  nerves,  the  function  of  which  is  to 
govern  the  size  of  the  arteries.  There  are  two 
main  divisions,  those  which  dilate  and  those 
which  contract;  or,  in  other  words,  those  which 
increase  the  size  of  the  vessel's  lumen  and  those 
which  decrease  it.  The  heart  also  has  one  of 
these  vasomotor  nerves  incorporated  in  it,  known 
as  the  depressor  nerve  to  the  heart.  If  for  any 
reason  the  work  of  the  heart  becomes  too  labori- 
ous, under  normal  conditions  an  impulse  travels 
up  this  depressor  nerve  to  the  vasomotor  center 
situated  in  the  medulla  oblongata.  From  this 
station  impulses  are  sent  to  the  nerves  governing 
the  size  of  the  many  small  arteries  situated  in  the 
abdominal  cavity,  and  known  as  the  splanch- 
nic vessels.  These  vessels  dilate,  and  thus  the 
heart,  not  having  so  much  resistance  to  over- 
come, works  more  easily.  When  arterio- 
sclerosis exists  this  mechanism  is  no  longer 
possible.  The  heart  enjoys  no  respite,  but, 
like  a  true  friend,  works  on,  until  at  length  it 
breaks  down.  Or  it  may  be  that,  under  sudden 
strain,  the  vessels  of  the  splanchnic  area  no 
longer  acting  as  a  safety  valve,  the  pressure  be- 
comes too  strong  for  the  sclerotic  vessels.  Con- 
sequently one  or  more  of  these  ruptures.  This 
is  a  frequent  happening,  as  illustrated  by  the  f re- 


124  YOURS  FOR  SLEEP 

quency  of  apoplexy,  which  is  nothing  more  than 
a  rupture  of  a  cerebral  blood  vessel. 

Arterio-sclerosis  has  a  wide  etiology.  Many 
cases  are  due  to  overeating,  particularly  of  meats 
and  highly  seasoned  foods.  Muscular  overwork, 
and  competitive  athletics  in  particular  are  com- 
mon causes.  The  pressure  under  which  we  live, 
and  worry  play  a  large  role.  Renal  disease  and 
cardiac  disease  produce  it  either  primarily  or 
secondarily.  Gout,  poisoning  by  lead,  alcohol, 
or  metabolic  poisons  are  responsible  for  many 
cases.  Syphilis  is  the  most  important  single  cause. 
In  many  cases  the  condition  is  hereditary,  it 
not  being  uncommon  to  find  whole  families 
afflicted  at  an  early  age.  Lastly,  it  occurs  as  a 
senile  change,  and  occurring  as  such  may  be  re- 
garded as  a  physiological  process. 

Arterio-sclerosis  may  produce  symptoms  or 
not.  When  well  developed  the  temporal 
arteries  stand  out  prominently,  are  tortuous,  and 
resemble  twisted  rubber  pipe  stems.  They  feel 
hard  and  cannot  be  wholly  compressed  beneath 
the  finger.  Normally  an  artery  feels  elastic,  soft, 
and  may  be  so  compressed  that  pulsation  cannot 
be  detected  beyond  the  site  of  the  pressure.  The 
sphygmomanometer  has  a  high  reading. 

When  symptoms  are  present  they  vary  accord- 
ing to  the  chief  site  of  the  morbid  process.  Thus, 


HYPERTENSION  125 

a  sclerosis  of  the  coronary  arteries,  which  supply 
the  heart  muscle,  may  cause  attacks  of  angina 
pectoris.  The  heart  may  dilate  either  suddenly, 
which  causes  sudden  death,  or  slowly,  in  which 
case  dropsy,  difficult  breathing,  cough,  indiges- 
tion, etc.,  arise.  Sclerosis  of  the  abdominal  vessels 
may  cause  symptoms  varying  from  what  are 
taken  as  minor  digestive  disturbances  to  attacks 
of  severe  abdominal  pain.  Since  changes  take 
place  in  the  kidneys  as  a  result  of  the  sclerosis 
of  the  vessels,  evidence  of  them  is  not  hard  to 
find.  The  first  complaint  of  the  person  may  be 
that  he  has  to  get  up  very  frequently  during  the 
night  to  pass  water.  Or  there  may  be  headache, 
dimness  of  vision,  specks  before  the  eyes,  eczema, 
etc.  Intermittent  claudication,  manifested  by  a 
muscular  weakness,  tingling,  pain,  and  a  sensa- 
tion of  anesthesia,  particularly  in  the  extremities, 
may  be  the  presenting  sign. 

Cerebral  arterio-sclerosis  produces  many 
symptoms.  There  may  be  lessened  mentality, 
disturbance  of  memory,  headache,  vertigo,  trans- 
ient paralyses,  etc.  While  not  a  constant  accom- 
paniment, sleep  is  often  disturbed.  The  reason 
for  this  is  that  the  cerebral  vessels,  no  longer 
able  to  contract  and  retract,  are  more  governed 
by  the  effects  of  gravity  than  by  nerve  influences. 
When  the  person  lies  down  the  brain  becomes 


126  YOURS  FOR  SLEEP 

congested,  and,  as  we  have  learned,  this  is  not 
conducive  to  sleep.  During  the  day  the  individ- 
ual may  be  drowsy,  because  the  blood  sinks  to 
the  extremities.  The  drowsiness  in  the  daytime 
and  the  inability  to  sleep  at  night,  so  often  found 
in  the  aged,  may  be  explained  by  a  somewhat 
similar  reason — namely,  that  because  of  heart 
weakness,  which  is  physiological  with  senility, 
the  blood  is  not  easily  sent  through  the  brain  in 
the  upright  posture.  Once  the  recumbent  posi- 
tion is  assumed  posture  fills  the  cerebral  vessels. 
Other  factors,  of  course,  play  roles,  but  there  is 
no  doubt  that  gravity  has  much  to  do  with  it. 

Hardening  of  the  arteries  is  serious,  for  many 
reasons.  As  a  result  of  it  aneurism  of  the  heart, 
degeneration  of  the  heart,  plugging  of  the  vessels 
supplying  the  heart,  gangrene  of  the  extremities, 
apoplexy,  paralyses,  etc.,  may  occur. 

Once  sclerosis  of  the  vessels  becomes  well  es- 
tablished the  pathological  condition  is  irremov- 
able. A  consideration  of  the  causes  which  pro- 
duce it  should  convince  us  that,  apart  from 
hereditary  influences,  they  are  all  within  our  con- 
trol. It  is  true  that  gout  often  occurs  in  individ- 
uals who  have  led  lives  quite  in  accord  with 
right  living,  and  who  are  suffering  because  of 
the  sins  of  their  high-lifed  ancestors.  But  the 
majority  of  its  sufferers  deserve  no  pity,  for  they 


HYPERTENSION  127 

alone  are  responsible  for  their  state.  For  a 
very  good  article  on  gout  the  reader  is  referred 
to  Benjamin  Franklin's  "  Dialogues  between 
Franklin  and  the  Gout."  It  may  be  mentioned, 
in  passing,  that  in  its  parting  advice  Gout  says 
to  Franklin :  "  My  object  is  your  good,  and  you 
should  be  sensible  that  I  am  your  real  friend." 

True  old  age  rarely  has  a  chance  to  produce 
arterio-sclerosis.  Most  of  us  are  prematurely 
senile ;  at  seventy,  or  sixty  even,  our  arteries  are 
corrugated  and  hard,  and  because  of  this  we  ex- 
hibit all  the  symptoms  and  signs  of  age  that 
mark  the  man  of  fourscore  years  and  ten,  or  even 
the  centenarian.  Methuselahs  no  longer  exist; 
the  average  length  of  life  is  becoming  shorter  and 
shorter  year  by  year,  but  that  this  is  so  we  alone 
are  responsible,  for  most  of  the  diseases  from 
which  men  die  so  early  are  preventable. 

Most  of  us  wish  to  live  to  old  age  and  to  be  ac- 
tive in  it.  When  a  man  does  attain  a  length  of 
years  beyond  the  average  he  is  asked  to  give  the 
secret  for  his  longevity.  These  secrets,  so-called, 
are  at  times  valuable,  often  inane.  For  in- 
stance, one  man  will  say  that  he  owes  his  long 
life  to  a  vegetarian  existence,  another  to  avoid- 
ance of  alcohol,  and  still  another  to  going  bare- 
footed. There  is  no  definite  rule  which  will 
guarantee  us  a  long  life.  Certain  of  us 


128 

are  doomed  to  early  graves  by  reason 
of  a  poor  inheritance,  while  others  of  us 
are  swept  away  by  accident  or  pestilence.  How- 
ever, there  is  no  one,  no  matter  how  unsound  he 
may  appear  to  be  in  body,  who  may  not  be  im- 
proved, and  given  only  a  fair  physical  frame- 
work there  is  no  reason  why  we  should  not  live 
to  a  comparatively  good  old  age. 

Certain  substances  we  know  to  be  distinctly 
opposed  to  the  achievement  of  longevity.  Among 
these  is  alcohol.  To  my  mind  there  is  no  better 
temperance  sermon  than  that  found  in  As  You 
Like  It,  II,  3.  Adam,  a  fourscore-year-old  serv- 
ant, speaks  as  follows : 

"Let   me   be   your    servant: 

Though   I   look  old,  yet  I  am  strong  and   lusty; 
For  in  my  youth  I  never  did  apply 
Hot  and  rebellious  liquors  in  my  blood; 
Nor  did  not  with  unbashful  forehead  woo 
The  means  of  weakness  and  debility; 
Therefore  my  age  is  as  a  lusty  winter, 
Frosty,  but  kindly.     Let  me  go  with  you." 

We  have,  of  course,  numerous  examples  of 
apparently  hardy  old  men  who  claim  that  they 
have  partaken  of  strong  liquors  all  their  lives. 
We  must  remember,  however,  that  we  are  not  all 
possessed  of  the  same  make-up,  that  what  does 
not  seem  to  harm  one  will  kill  another.  For  in- 


HYPERTENSION  129 

stance,  the  death  rate  among  artificially  fed  in- 
fants is  appalling.  The  worst  of  all  artificial 
foods,  probably,  is  condensed  milk.  Take  a 
group  of  ten  new-born  infants  and  place  them 
on  a  diet  of  ordinary  condensed  milk  and  it  is 
safe  to  say  that  many  will  die  within  a  very 
short  time,  providing  the  diet  remains  un- 
changed. Yet  now  and  then,  we  find  an  infant 
who  thrives  on  any  kind  of  food,  no  matter 
how  unsuitable  it  may  appear  to  be.  This  is  a 
clinical  fact  which  most  pediatricians  will  at- 
test. Just  as  condensed  milk  is  unsuitable  for 
the  vast  majority  of  infants — to  use  a  homely 
example — so  is  alcohol  unsuited  for  the  vast 
majority  of  adults.  Alcohol  is  not  properly  a 
food  but  a  narcotic,  habit-forming  poison. 
Many  patent  nostrums  are  particularly  rich  in 
their  alcohol  content,  but  the  effects  of  alcohol 
are  the  same  whether  taken  across  the  bar  of  the 
saloon  or  that  of  the  drug  store. 

The  investigations  of  Cabot  and  others  have 
thrown  some  doubt  upon  the  ability  of  alcohol 
to  cause  arterio-sclerosis,  but  we  do  know  posi- 
tively that  it  weakens  every  organ  of  the  body, 
and  unquestionably  shortens  life.  Being  detri- 
mental to  the  human  economy,  he  who  is  solici- 
tous for  his  body's  welfare  should  eschew  it.  It 
is  all  very  well  to  tirade  on  its  ill  effects,  but  find- 


i3o  YOURS  FOR  SLEEP 

ing  individuals  who  have  the  courage  of  their 
convictions  and  who  give  it  up  is  another  matter. 
Once  the  alcohol  appetite  is  formed  it  is  very 
difficult  to  starve  out.  Advertised  nostrum  cures 
there  are  many,  most  of  which,  if  not  fraudulent, 
are  sold  under  false  and  dangerous  pretenses. 
A  strong  will  power  is  the  only  requisite  for 
the  eradication  of  the  habit. 

Tobacco  is  another  substance  which  has 
a  tendency  to  shorten  life.  On  the  sub- 
ject of  tobacco  smoking  much  has  been  writ- 
ten, much  of  which  is  untrue.  While  the 
most  rabid  denunciators  of  tobacco  deal  leniently 
with  the  cigar  or  pipe  smoker,  they  are  quite 
vehement  in  their  hatred  of  the  user  of  the 
cigarette.  The  most  scathing  arraignment  of 
the  cigarette  smoker  that  I  have  ever  read  is  con- 
tained in  a  little  booklet  called  "  The  Cigaretist," 
written  in  a  biased  manner,  but  which  will 
appeal  to  haters  of  the  weed,  even  though  it  has 
no  scientific  support. 

The  poison  contained  in  tobacco  is  principally 
nicotine,  named  after  Jean  Nicot,  who  intro- 
duced it  in  the  form  of  snuff  to  the  court  of 
Catherine  de  Medici,  in  the  sixteenth  century. 
Besides  nicotine,  tobacco  contains  many  other 
harmful  substances;  nicotianin,  which  gives  it  its 
flavor;  and  pyridin,  marsh  gas,  ammonia,  hydro- 


HYPERTENSION  131 

cyanic  acid,  coal  gas,  carbolic  acid,  furfural,  etc., 
on  burning.  Smokers'  sore  throat  is  due  to 
pharyngeal  irritation  produced  by  these  sub- 
stances. In  the  cheaper  grades  of  tobacco  they 
are  present  to  a  very  noticeable  degree. 

The  percentage  of  nicotine  varies,  according 
to  the  kind  of  tobacco  used.  The  "  London 
Lancet,"  in  1912,  stated  that  cigarette  smoke  con- 
tains from  3.75  to  84  per  cent.,  pipe  mixture 
smoke,  used  as  a  cigarette,  79  per  cent.,  pipe 
smoke,  77  to  92  per  cent,  and  cigar  smoke,  31 
to  63  per  cent.  Thus,  it  will  be  seen  that  the 
cigarette  is  less  toxic,  as  concerns  the  nicotine 
effect,  than  is  either  the  pipe  or  the  cigar. 
Nicotine  is  a  very  powerful  narcotic  poison, 
closely  allied  to  prussic  acid  in  its  action.  One 
drop  on  the  unbroken  skin  of  a  rabbit  will  cause 
instant  death. 

Much  of  the  abuse  heaped  upon  the  cigarette 
is  not  deserved.  There  is  no  doubt  that  its  use 
stunts  the  growth  of  the  youth  and  destroys  his 
nervous  and  mental  organization,  but  this  effect 
would  be  more  striking  if  a  cigar  or  pipe  were 
used.  In  adults  its  evils  are  usually  few. 

There  are,  of  course,  many  brands  of  tobacco, 
and  their  potency  for  evil  varies  accordingly. 
The  higher  grades  of  Havana  cigars,  for  in- 
stance, contain  less  nicotine  than  the  cheaper 


i32  YOURS  FOR  SLEEP 

grades  in  which  there  may  be  enough  nicotine  to 
kill  two  men.  While  cigarette  smoking  causes 
an  increase  in  the  rapidity  of  the  heart's  action 
and  raises  the  blood  pressure,  cigar  smoking  does 
both  to  a  greater  degree.  The  consensus  of 
opinion,  however,  is  against  the  cigarette,  and 
it  must  be  admitted  that  the  impartial  tests  con- 
ducted by  unbiased  observers  have  demonstrated 
that  cigarette  smoking  is  slightly  more  harmful 
than  either  pipe  or  cigar  smoking. 

That  smoking  has  much  pleasure  no  user  of 
Lady  Nicotine  will  deny,  but  the  non-user  is  apt 
to  say,  with  James  I,  that  it  is  "  a  custom  loath- 
some to  the  eye,  hateful  to  the  nose,  harmful  to 
the  brain,  dangerous  to  the  lungs,  and  the  black 
stinking  fumes  thereof  nearest  resembling  the 
horrible  Stygian  smoke  of  the  pit  that  is  bot- 
tomless." 

Many  smokers  are  troubled  with  what  is 
known  as  smokers'  heart,  a  condition  of  irregu- 
larity of  cardiac  action,  often  accompanied  by 
twinges  of  pain  in  the  heart  area.  While  not 
serious  in  itself,  it  must  not  be  forgotten  that 
sudden  death  has  occurred  from  it.  The  condi- 
tion will  never  improve  until  the  tobacco  habit 
has  been  conquered,  and  even  then,  if  the  habit 
has  been  of  long  duration,  normal  heart  action 
may  not  be  regained. 


HYPERTENSION  133 

High  blood  pressure,  which  smoking  causes, 
is  no  doubt  due  to  nicotine's  stimulation  of  the 
adrenal  glands.  These  glands  are  situated  above 
the  kidneys  and  supply  to  the  blood  stream  a 
substance  which  accelerates  heart  action  and 
raises  blood  pressure  by  contracting  the  small 
arteries.  Excessive  smoking  also  weakens  the 
lungs,  prevents  proper  absorption  of  oxygen, 
diminishes  mental  efficiency,  and  lethargizes  the 
body.  In  susceptible  individuals  it  may  produce 
what  is  known  as  tobacco  amblyopia,  character- 
ized by  a  gradual  dimness  of  vision  and  foggy 
vision.  The  sufferer  sees  better  in  the  evening 
and  the  visual  disturbance  is  more  marked  in 
bright  light.  The  stronger  tobaccos  used  in 
pipes  and  cigars  are  most  often  responsible. 
Smoking  when  the  stomach  is  empty,  as  well  as 
impairment  of  the  general  health,  predisposes 
to  the  complaint.  If  the  tobacco  be  stopped, 
vision  gradually  improves,  though  in  severe 
cases  there  may  be  a  permanent  diminution  in 
the  acuity  of  vision. 

Excessive  tobacco  users  are  often  troubled  by 
catarrh  of  the  mouth,  throat,  and  nose,  irrita- 
tions of  the  eyes,  laryngitis,  insomnia,  acid  dys- 
pepsia, irritability,  and  restlessness.  Tobacco 
does  not  increase  the  capacity  for  mental  work, 
as  is  commonly  imagined.  The  only  reason  why 


i34  YOURS  FOR  SLEEP 

smokers  do  better  work  than  when  deprived  of 
their  customary  pleasure  is  because  the  nicotine 
acts  on  them  as  a  stimulant.  It  is  comparable  to 
the  taking  of  morphine  by  its  habitue.  When 
the  habit  has  been  removed,  the  work  done  is 
apt  to  exceed  in  efficiency  that  done  while  under 
tobacco's  influence. 

Quite  recently  it  was  claimed  that  frequent 
washing  of  the  mouth  with  a  two-per-cent.  solu- 
tion of  silver  nitrate  would  destroy  the  tobacco 
habit.  It  may  aid,  but  if  the  individual  has  not 
will  power  it  is  ineffectual.  Many  persons  claim 
that  it  is  impossible  for  them  to  forswear  smok- 
ing, but  this  is  not  so.  If  they  try  hard  enough 
they  are  bound  to  succeed.  Nothing  is  to  be 
gained  by  sudden  cessation  of  the  drug,  for  such/ 
it  is.  To  my  mind  the  best  way  to  "  cut  out '' 
smoking  is  to  convince  yourself  that  tobacco  is 
harmful;  read  all  the  literature  on  its  effects 
that  you  can  procure,  and  whenever  you  feel 
yourself  giving  up  read  the  most  scathing  of 
them  again;  keep  the  mouth  clean;  obtain  an 
abundance  of  fresh  air,  practice  deep  breathing. 
If  you  are  accustomed  to  smoke  before  and  after 
each  meal,  for  the  first  week  omit  smoking  before 
meals,  and  when  you  have  weaned  yourself  away 
from  this  omit  smoking  after  meals.  Consider- 
able will  power  is  necessary.  Benefit  cannot  be 


HYPERTENSION  135 

expected  early  because  it  takes  about  three  weeks 
for  the  nicotine  to  be  eliminated  from  the 
system.  Moreover,  headache  and  irritability  are 
apt  to  trouble  the  individual.  It  is  also  noted 
that  smokers,  on  cessation  of  the  habit,  often  be- 
come constipated.  This  need  not  alarm  one, 
however,  for  when  the  system  becomes  accus- 
tomed to  the  new  state  of  affairs  it  will  right  itself 
of  its  own  accord. 

Some  years  ago  Metchnikoff  startled  the  world 
by  claiming  for  sour  milk  the  secret  of  longevity. 
We  know  that  normally  the  large  bowel  contains 
a  large  amount  of  putrefactive  bacteria,  and  it 
was  supposed  that  the  toxins  generated  by  these 
lessened  the  years  of  life.  When  the  number  of 
bacteria  in  the  intestinal  canal  become  much 
above  the  normal  number,  toxins  are  developed 
which,  in  truth,  do  damage  the  individual;  but 
the  only  persons  who  claim  that  these  toxins  are 
developing  in  everyone  are  certain  manufac- 
turers of  lactic  acid  bacilli  and  other  products 
which  are  said  to  be  opposed  to  the  intestinal 
bacteria. 

When  one  eats  excessively  of  protein  food  the 
unused  portion  becomes  the  prey  of  putrefactive 
organisms.  Poisonous  substances  are  thereby 
formed,  absorption  of  which  produces  symptoms 
of  disease.  This  protein  poisoning  is  best  con- 


i36  YOURS  FOR  SLEEP 

quered  by  diminishing  the  intake  of  protein,  but 
may  also  be  modified  by  the  drinking  of  sour 
milk,  which  contains  lactic  acid,  in  which  putre- 
factive organisms  do  not  thrive.  If  sour  milk 
or  tablets  containing  lactic  acid  bacilli  are  em- 
ployed, milk,  lactose,  or  starch  should  be  added 
to  the  dietary.  This  is  because  of  the  fact  that 
the  germs  contained  in  the  sour  milk  and  the 
tablets  are  destroyed,  if  not  given  food  such  as 
they  require.  And  the  food  they  live  on  is  food 
of  a  carbohydrate  nature.  Milk,  milk  sugar, 
starch,  cereals,  supply  this  food.  In  connection 
with  protein  poisoning  it  may  be  well  to  state 
that  eggs  are  poisonous  to  some  individuals. 

The  only  way  to  avoid  arterio-sclerosis — to 
reach  old  age,  in  other  words — is  to  practice 
moderation  in  all  things.  The  formula  of 
Cardinal  Gibbons,  which,  to  repeat,  is  regularity 
of  life,  moderation  in  eating  and  drinking,  exer- 
cise, avoidance  of  worry,  and  an  ever-abiding 
trust  in  God's  providence,  can  easily  be  followed 
by  all. 

In  certain  parts  of  Italy,  and  in  China,  I  be- 
lieve, it  is  the  custom  of  the  people  to  pay  the 
doctor  a  certain  amount  each  year  in  return  for 
which  they  receive  a  year's  medical  attention. 
Because  of  this,  no  matter  how  trivial  the  ailment 
may  seem  to  be,  the  doctor  is  consulted.  Though 


HYPERTENSION  137 

such  a  practice  does  not  exist  in  our  own 
country,  we  can  approach  it  by  visiting  our 
physician  at  least  twice  a  year,  whether  sick  or 
well.  Take  any  group  of  persons  who  look  to 
be,  and  who  think  themselves  to  be,  in  perfect 
health,  and  examination  will  reveal  that  about 
one-half  of  them  suffer  from  a  detectable  dis- 
order, which  may  at  present  be  minor  and  cause 
no  inconvenience,  but  which  in  time  will  de- 
velop into  an  irremovable,  or  with  difficulty  re- 
moved, malady.  "  A  stitch  in  time  saves  nine," 
and  just  as  mighty  wars  have  small  beginnings, 
so  do  minor  complaints  magnify  themselves.  If 
parents  are  not  convinced  of  the  necessity  of 
frequent  physical  examinations  of  their  own 
persons,  they  should,  at  least,  recognize  its  im- 
portance to  the  growing  child.  Many  so-called 
backward  children  are  suffering  from  ocular, 
nasal,  teeth,  or  throat  disease;  conditions  readily 
cured  if  detected  early,  but  with  difficulty  if 
the  morbid  states  are  allowed  to  progress  for  any 
length  of  time. 

A  person  with  arterio-sclerosis  should  not  be 
discouraged.  His  chances  of  a  long  life,  while 
not  the  best,  are^  still  good  enough  to  warrant 
his  obeying  all  the  laws  of  right  living  which  he 
should  have  heeded  years  before.  It  is  not  yet 
time  for  him  to  say,  "  Let  us  eat,  drink,  and  be 


i38  YOURS  FOR  SLEEP 

merry,  for  tomorrow  we  die."  It  is  perfectly 
possible  for  a  person  with  moderately  advanced 
arterio-sclerosis  to  live  ten,  twenty,  or  more 
years,  providing  he  lives  right  and  is  under 
medical  care. 

The  treatment  of  the  disease  when  developed 
belongs  to  the  physician.  There  are,  of  course, 
a  number  of  measures  that  the  sufferer  may 
utilize  in  improving  his  state.  For  instance,  the 
amount  of  food  eaten  should  be  cut  down — four 
small  meals  being  better  than  three  large  ones. 
The  diet  should  be  mostly  vegetarian,  the  food 
well  chewed,  and  the  bowels  well  kept  open,  by 
saline  cathartics,  if  absolutely  necessary.  Water, 
in  small  amounts,  is  by  no  means  contraindi- 
cated;  the  sufferer  may  partake  liberally  of 
alkaline  mineral  waters,  to  promote  the  kid- 
ney function.  A  daily  hot  bath  is  serviceable. 
Exposure  to  wet  or  cold,  and  also  cold  baths 
are  harmful.  Alcohol  should  not  be  used, 
though  if  the  individual  has  been  a  steady 
drinker  small  amounts  of  white  wine  or  gin  may 
be  allowed,  never  beer  or  the  sparkling  liquors. 
Tobacco  should  also  be  diminished  in  amount. 
Residence  in  mild  climates,  such  as  that  of  Lower 
California,  is  valuable.  Cases  in  which  worry 
cannot  be  eliminated  are  practically  hopeless. 
Exercise  should  be  mild.  The  clothing  should 


HYPERTENSION  139 

be  such  as  will  favor  the  excretions  of  the  skin; 
flannels  in  winter,  medium-grade  underclothes 
in  summer. 

As  the  general  condition  improves  and  the 
blood  pressure  becomes  lowered,  the  insomnia 
will  disappear.  Lying  with  the  head  high  may 
help  sleep.  Old  people  whose  circulatory  appa- 
ratus is  feeble  will  often  find  sleep  by  drinking 
some  hot,  mildly  stimulating  drink,  such  as  beef 
tea,  before  bedtime. 

There  are  many  drugs  which  will  lower  the 
blood  pressure,  and  thereby  produce  sleep,  when 
the  sleeplessness  is  due  solely  to  high  blood  pres- 
sure. They  are  safe  only  when  intelligently  em- 
ployed, and  had  best  be  used  only  under  the  di- 
rection of  a  physician. 

"  To  abstain,  that  we  may  enjoy,  is  the  epicurianism  of  reason." 

—ROUSSEAU. 


CHAPTER  VIII 
EYE  DEFECTS 

"  What  a  curious  workmanship,  is  that  of  the  eye,  set  in  the  body, 
as  the  sun  in  the  world ;  set  in  the  head,  as  in  a  watch-tower,  hav- 
ing the  softest  nerves  for  receiving  the  greater  multitude  of  spirits 
necessary  for  the  act  of  vision." — CHARNOCK. 

MIGHTY  oaks  from  little  acorns  grow;  so  also  do 
mighty  diseases  develop  from  comparatively 
insignificant  sources.  And  just  as  it  takes  years 
for  the  oak  to  mature,  so  also  does  it  often  take 
years  for  a  disturbance  in  the  human  system  to 
manifest  itself  in  a  manner  appreciable  to  the 
sufferer.  In  this  respect  nature  is  too  indulgent; 
she  permits  herself  to  be  abused  unreasonably 
for  a  long  time  without  betraying  any  sign  of 
indignation,  yet,  sooner  or  later,  her  patience  is 
bound  to  be  exhausted,  and  then,  as  if  mindful  of 
all  past  offenses,  she  bursts  out  in  a  revolution 
that  is  not  easily  quelled. 

It  is  the  little  things  in  life  that  count,  and  it 
is  also  the  little  defects  of  the  body  that  are  pro- 
ductive of  severe  and  serious  consequences.  This 
fact  we  too  frequently  forget  or  overlook. 
Moreover,  if  we  suffer  from  a  comparatively 

140 


EYE  DEFECTS  141 

grave  disease,  and  are  told  by  the  physician  that 
it  depends  upon  a  slight  perversion  in  some  other 
part  of  the  body,  we  are  inclined  to  scoff,  match- 
ing our  slight  knowledge  of  medicine,  learned 
probably  from  newspapers  or  "  patent  medi- 
cine "  pamphlets,  with  the  knowledge  he  has 
obtained  only  after  years  of  study  and  at  an 
outlay  of  thousands  of  dollars. 

Eye  defects  afford  a  good  example  of  the  great 
harm  apparently  trivial  impairments  may  pro- 
duce on  the  body  in  general,  and  on  the  nervous 
system  in  particular.  While  we  have  for  a  long 
time  appreciated  the  influence  of  eyestrain,  or 
refractive  errors  in  the  causation  of  headache, 
vertigo,  eye  pain,  eczema  about  the  eyes,  etc.,  and 
have  attributed  some  of  the  breakdowns  which 
occur  in  middle  life  as  being  due  to  these  causes, 
very  few  of  us  have  even  thought  of  such  con- 
ditions as  being  responsible  in  the  production  of 
marked  neuroses,  among  which  insomnia  holds 
an  important  place.  How  a  slight  refractive 
error,  of  which  the  individual  is  wholly  uncon- 
scious, and  unaccompanied  by  symptoms  directly 
referable  to  the  eye,  could  so  impair  the  nervous 
system  as  to  completely  disorganize  it,  we  do 
not  thoroughly  understand.  Some  of  us  perhaps 
may  ridicule  the  idea  as  being  purely  theoretical; 
yet  when  the  theory,  if  such  it  is,  is  borne  out  by 


i42  YOURS  FOR  SLEEP 

a  number  of  experiments,  we  must  cast  aside  the 
element  of  doubt  and  give  vent  to  a  credo. 

In  an  article  entitled  "  Insomnia  and  Suicide," 
which  was  published  in  the  "  London  Lancet," 
an  authoritative  medical  journal,  Dr.  C.  Ernest 
Pronger,  a  Fellow  of  the  Royal  College  of 
Surgeons,  and  an  eminent  English  eye  specialist, 
sets  forth  his  views  in  this  regard.  He  was 
prompted  to  write  his  paper  because  at  a  meeting 
of  the  British  Medical  Association,  in  which 
eminent  specialists  in  neurology  discussed  the 
subject  of  insomnia,  not  one  mentioned  errors  of 
refraction  as  a  possible  cause;  whereas,  after  an 
experience  of  twenty  years,  he  is  firmly  con- 
vinced that  all  cases  of  insomnia  have  as  an  un- 
derlying cause  an  error  of  refraction,  easily 
remediable  by  its  careful  and  skillful  correction, 
which  means  solely  the  wearing  of  glasses. 

To  quote  from  Dr.  Pronger:  "  For  more  than 
twenty  years  my  attention  has  been  especially 
devoted  to  the  consideration  of  the  influence 
that  slight  refractive  errors  have  in  causing  many 
of  the  functional  nerve  troubles  so  prevalent  in 
these  days.  Among  these  insomnia  has  naturally 
had  a  prominent  place.  In  my  student  days  we 
were  taught  that  slight  errors  of  refraction,  any- 
thing below  one  diopter  (the  unit  of  refracting 
power  of  lenses),  were  of  no  consequence,  and 


EYE  DEFECTS  143 

might  be  ignored.  From  a  purely  visual  point 
of  view  this  was  true,  but  as  time  went  on  it  was 
observed  that  these  slight  errors,  although  not 
causing  any  visual  defect,  are  of  great  impor- 
tance, in  that  they  give  rise  to  sundry  neuroses. 

"  For  a  long  time,  and  even  now,  the  view  that 
the  correction  of  slight  refractive  errors  might  be 
a  cure  for  many  functional  nerve  troubles  has 
been  scoffed  at  and  ridiculed,  but  undoubtedly 
a  change  is  taking  place  in  this  respect. 

"  Especially  should  these  slight  degrees  never 
be  ignored  in  any  case  of  insomnia,  and  I  think 
it  will  be  found  that  some  error  is  nearly  always 
present  in  those  cases  not  associated  with  organic 
disease,  such  as  tumor,  kidney  troubles,  and  the 
like,  or  with  persistent  pain  from  any  cause. 
Insomnia  is  not  usually  the  only  symptom,  but 
is  generally  associated  with  attacks  of  great  de- 
pression, and  often  with  giddiness  or  head- 
aches." 

To  quote  from  his  article  a  few  illustrations 
of  what  can  be  done  for  the  relief  of  insomnia, 
and  also  the  difficulties  to  be  overcome  in  per- 
suading the  patient  as  to  the  benefit  of  glasses, 
especially  if  an  oculist  has  already  been  con- 
sulted: 

'  The  writer  of  the  following  letter  was  with 
difficulty  persuaded  by  her  doctor  to  consult  me, 


144  YOURS  FOR  SLEEP 

for  she  could  not  believe  that  her  eyes  were 
responsible  for  the  insomnia  from  which  she  had 
been  so  long  a  sufferer,  as  she  had  seen  an  oculist, 
and  her  glasses  were  quite  satisfactory,  so  far  as 
she  knew,  and  she  could  see  quite  well  with 
them. 

"  Fortunately  for  her,  the  doctor  insisted,  and 
she  came.  I  modified  her  reading  glasses,  and 
ordered  some  for  constant  use.  Three  months 
later  she  wrote:  '  I  am  sleeping  wonderfully 
better  since  you  saw  me  in  May.' 

"  The  following  was  a  case  of  very  long  stand- 
ing, but  I  never  despair  of  relieving  any  case  of 
insomnia  if  the  patient  will  carry  out  my  instruc- 
tions to  the  letter.  He  writes : 

"  c  When  you  stated  so  confidently  that  you 
could  cure  my  insomnia  and  depression  I  could 
not  believe  it,  for  I  had  suffered  from  these 
attacks  for  more  than  twenty  years.  They  came 
on  at  intervals,  and  lasted  for  several  weeks,  and 
had  increased  in  severity  in  recent  years.  While 
they  lasted  I  felt  incapable  of  transacting  any 
business  satisfactorily,  and  life  did  not  seem 
worth  living.  Since  adopting  your  remedy  I 
have  been  perfectly  free  from  any  symptoms  of 
this  trouble.' 

"  A  clergyman  had  suffered  for  nearly  two 
years  from  spells  of  insomnia,  accompanied  by 


EYE  DEFECTS  145 

frequent  attacks  of  palpitation,  and  a  great  feel- 
ing of  '  nervousness.'  The  doctor  who  sent  him 
to  me  diagnosed  these  conditions  as  due  to  eye- 
strain,  which  proved  to  be  the  case,  although  he 
would  have  passed  the  visual  tests  as  '  practi- 
cally normal.'  He  reported  subsequently: 

"  '  The  effects  of  the  glasses  have  been  de- 
cidedly good,  (i)  The  palpitation  has  passed 
away.  (2)  The  nerves  are  quieter,  and  normal 
sleep  has  returned.  You  have  a  most  grateful 
patient,  I  assure  you.' ' 

If  we  all  had  the  opportunity  of  reading  Dr. 
Pronger's  article,  which  is  entirely  too  long  for 
reproduction  here,  we  would  not  long  remain  un- 
convinced of  the  great  role  refractive  errors  play 
in  the  etiology  of  insomnia.  If  we  are  to  form 
conclusions  from  the  cases  he  records,  then  the 
panacea  has  been  found.  Very  dogmatically  he 
states  that  an  eye  defect  is  the  root  of  all  in- 
somnia, and  while  admitting  the  action  of  such 
exciting  causes  as  influenza,  shock,  worry,  etc.,  he 
claims  that  these  by  themselves  would  not  be  so 
harmful  if  it  were  not  for  the  fact  that  the  nerv- 
ous system  had  long  been  taxed  by  the  strain  in- 
duced by  refractive  errors. 

We  should  not  forget,  however,  that  it  is  the 
failing  of  a  specialist  to  attribute  all  diseases  as 
proceeding  from  the  organs  in  which  he  special- 


i46  YOURS  FOR  SLEEP 

izes.  For  example,  a  dentist  is  apt  to  regard  the 
teeth  as  being  responsible  for  most  of  the  diseases 
to  which  flesh  is  heir;  a  surgeon  is  apt  to  view 
surgery  as  the  sole  method  of  cure.  However, 
pending  the  corroboration  of  Dr.  Pronger's  find- 
ings, it  behooves  us  to  accept  his  explanation  of 
insomnia,  inasmuch  as  the  remedy  is  simple  and 
within  the  reach  of  everyone. 

How  is  one  to  know  if  an  error  of  refraction 
is  responsible  for  his  insomnia?  Simply  by  con- 
sulting an  experienced,  careful,  skillful  oph- 
thalmologist. By  this  is  meant  a  doctor  who 
has  not  only  made  a  special  study  of  the  eye,  but 
who  has  also  devoted  at  least  four  years  of  his 
life  to  a  study  of  the  physiology  and  pathology; 
of  the  body  in  general.  Very  many  disturbances 
of  the  eye  are  not  dependent  upon  the  eye,  per  se. 
For  instance,  kidney  disease,  arterial  disease, 
constipation,  poisoning  by  alcohol,  tobacco,  may 
produce  defective  vision.  The  optician,  whose 
offers  of  free  eye  examinations  we  see  in  the  daily 
papers,  has,  as  a  rule,  devoted  but  a  short  time 
to  the  study  of  the  eye,  principally  to  its 
mechanics.  He  may  make  mistakes,  and  probably 
serious  ones,  though  it  must  be  acknowledged 
that,  as  a  class,  opticians  are  honest  in  their  busi- 
ness dealings.  It  is  said  that  the  advertising  opti- 
cians prescribe  glasses  whether  they  are  needed 


EYE  DEFECTS  147 

or  not;  be  this  truth  or  fiction,  the  optician  who 
can  also  sign  M.D.  after  his  name  is  not,  as  a 
rule,  interested  in  the  sale  of  glasses.  He  gets 
his  examination  fee  anyway,  and  is  content  with 
that. 

It  may  be  well  to  warn  the  reader  as  to  the 
use  of  certain  proprietary  eye  remedies.  Some 
of  these  are,  or  have  been,  advertised  in  a  mis- 
leading, dangerous  manner.  For  example  some 
of  the  so-called  eye  lotions  or  remedies  in  their 
advertisements  have  stated  that  there  are  many 
people  wearing  glasses  who  have  no  need  of 
them,  implying  that  the  nostrums'  use  would 
demonstrate  that  claim.  It  is,  no  doubt,  true  that 
some  people  wear  glasses  for  "  style."  Many  of 
the  advertised  eye  nostrums  depend  essentially 
upon  common  borax  for  whatever  therapeutic 
value  they  may  possess.  The  actual  cost  of  a  gal- 
lon of  a  saturated  solution  of  such  borax  is  about 
ten  cents.  Moreover,  sufferers  from  eye  diseases 
such  as  trachoma  and  glaucoma  may,  influenced 
by  their  advertisements,  use  the  nostrums  for  a 
long  time,  in  the  hope  of  getting  well,  to  learn, 
too  late,  that  delay  in  consulting  the  ophthal- 
mologist has  cost  them  their  eyesight.  Again,  one 
is  unpardonably  ignorant  if  he  allows  himself  to 
think  that  he  can  diagnose  his  own  case  from 
"  patent  medicine  "  books,  written  probably  by  a 


i48  YOURS  FOR  SLEEP 

man  who  has  never  spent  a  day  in  a  medical 
college,  and  whose  knowledge  of  disease  is 
mostly  plagiaristic. 

Reference  has  been  made  to  glaucoma.  While 
it  is,  no  doubt,  amiss  to  discuss  it  here,  inasmuch 
as  in  the  etiology  of  insomnia  it  plays  little  or  no 
part,  still  its  comparatively  great  frequency  and 
the  ignorance  of  the  public  in  general  as  to  its 
symptomatology  and  seriousness  may  justify 
such  a  discussion.  Again,  it  is  stated  that  it  may 
be  caused  by  insomnia. 

There  are  in  this  country  approximately  100,- 
ooo  blind.  At  least  one-quarter  of  this  blindness 
was  preventable.  About  twenty-five  per  cent,  of 
the  inmates  of  institutions  for  the  blind  are  blind 
because  of  a  disease  known  as  ophthalmia  neona- 
torum,  due  to  a  virulent  microorganism  which 
infects  the  new-born  at  or  shortly  after  birth. 
The  instillation  into  each  eye  of  the  new-born 
babe  of  one  or  two  drops  of  a  two  per  cent, 
solution  of  silver  nitrate  prevents  this  most  seri- 
ous disease.  Other  causes  of  blindness  are  neg- 
lect of  eye  hygiene,  accident,  disease  originating 
in  the  eyes  or  secondary  to  disease  in  some  other 
part  of  the  body,  etc.  Of  these  diseases  glaucoma 
probably  heads  the  list;  at  least  the  majority  of 
the  blindness  one  meets  with  in  hospitals  is  due 
to  this  disease.  Though  the  disease  is  not  al- 


EYE  DEFECTS  149 

ways  preventable,  the  blindness  resulting  from 
its  neglect  is. 

Glaucoma  is  a  disease  of  advanced  life,  occur- 
ring generally  between  fifty  and  seventy  years. 
Its  exact  cause  is  unknown,  although  it  is  gener- 
ally believed  that  the  emotions,  worry,  insomnia, 
overuse  of  the  eyes,  influenza,  gout,  heart  disease, 
kidney  disease,  etc.,  play  parts  in  its  etiology. 
Its  main  sign  is  an  increase  in  intraocular  ten- 
sion. There  are  several  varieties  of  glaucoma, 
the  most  common  form  being  spoken  of  as 
chronic  inflammatory  glaucoma. 

The  initial  signs  of  the  disease  are  diminution 
in  vision,  foggy  vision.  A  ring  of  rainbow  tints 
is  seen  around  lights.  Sometimes  there  is  pain 
in  the  eye  or  head;  but  this  is,  as  a  rule,  slight  or 
absent  altogether.  Some  conjunctivitis,  or  cor- 
neal  injection  may  be  present.  All  these  signs 
may  disappear  for  years,  but  they  surely  reap- 
pear. The  disease  is  insidiously  progressive, 
does  not  cause  the  sufferer  any  great  alarm,  and 
may  be  dismissed  from  mind  as  being  of  no  im- 
portance. Glaucoma  allowed  to  progress  results 
in  degeneration  of  the  eyeball,  consequently 
blindness. 

A  person  of  fairly  advanced  years  who  finds 
vision  becoming  defective,  who  requires  frequent 
changes  of  glasses,  who  sees  rings  around  lights, 


I5o  YOURS  FOR  SLEEP 

should  not  delay  in  consulting  an  eye  specialist. 
Eyewashes  and  glasses  lull  the  sufferer  into  a 
false  sense  of  security.  The  eye  is  a  most  valu- 
able possession,  but  like  many  another  thing  of 
value  it  is  not  fully  appreciated  until  its  sight 
is  gone. 

As  a  person  may  be  suffering  from  serious 
disease  of  the  eye  and  be  unaware  of  it,  so  also 
may  he  see  perfectly  well  and  still  suffer  from  a 
refractive  error.  Since  the  schools  have  had 
medical  examiners  it  has  been  found  that  many 
children  who  were  regarded  as  backward — even 
feeble-minded — who  did  not  care  to  study  or  who 
fell  asleep  over  their  books,  who  were  restless 
at  night,  or  who  suffered  from  chorea,  headaches, 
enuresis,  were  suffering  primarily  from  defective 
vision.  Proper  eyeglasses  transformed  them 
into  healthy  children.  Many  adults,  too,  who 
are  victims  of  ill-defined  disorders  which,  for 
lack  of  a  better  term,  we  may  call  "  nervous- 
ness," are  suffering  because  of  a  refractive  error 
which  needs  correction.  Their  sight  may  appear 
good  to  them,  yet,  if  the  eyes  were  examined,  it 
might  be  found  that  while  the  eye  test  was  practi- 
cally normal,  still  there  was  a  slight  defect  which 
is  often,  but  should  not  be,  disregarded.  Again, 
a  great  many  individuals  are  sufferers  from  de- 
fective vision  in  one  eye,  the  other  being  normal. 


EYE  DEFECTS  151 

Strain  is  thereby  placed  on  the  good  eye,  which 
is  harassing  to  the  nervous  system  and  which 
leads  to  its  instability. 

Too  much  stress  cannot  be  laid  on  the  admoni- 
tion that  the  glasses  prescribed  must  be  pre- 
scribed with  great  care.  There  are,  indeed,  a 
great  many  persons  wearing  glasses  that  are  not 
suited  to  their  individual  cases.  This  may  re- 
sult from  imperfect  examination,  ill  fitting  of 
the  lenses,  wearing  the  glasses  improperly,  or 
wearing  them  for  a  time  longer  than  they  were 
intended.  Just  as  one  should  make  frequent 
trips  to  his  family  doctor  or  dentist,  so  also 
should  he,  particularly  if  he  wears  glasses,  call 
occasionally  on  his  eye  doctor.  Even  if  a  person 
has  seen  an  eye  specialist,  or  is  already  wearing 
glasses,  and  still  suffers  from  insomnia,  he  should 
not  hastily  conclude  that  glasses  are  impotent 
for  his  case.  If  the  glasses  are  improper  a  cure 
cannot  be  expected.  In  one  of  Dr.  Pronger's 
cases,  a  lady  who  had  for  years  suffered  from 
insomnia,  and  who  had  sought  advice  from  six 
of  the  most  prominent  eye  specialists  in  Belfast, 
Dublin,  and  London,  was  not  cured  until  she 
had  received  glasses  for  reading  and  for  distance 
that  were  suitable  to  her  case. 

If  one  wears  glasses  it  is  necessary  that  he 
wear  them  religiously.  To  wear  them  for  read- 


152  YOURS  FOR  SLEEP 

ing  only  is  not  sufficient;  they  must  be  worn 
constantly,  and  it  may  be  necessary  that  there 
be  different  glasses  for  reading  and  for  other 
times.  And  again,  one  should  not  expect  a  quick 
cure.  If  the  insomnia  is  dependent  upon  an 
error  of  refraction,  if  corrected  by  glasses  and 
one  follows  out  carefully  all  the  instructions 
given  him,  he  should  begin  to  improve  in  a 
short  time,  but  improvement  may  be  gradual 
and  not  very  marked.  A  sufficient  time  should  be 
allowed  to  either  prove  or  disprove  the  efficacy 
of  the  glasses.  The  insomnia  represents  years 
of  strain;  the  nervous  system  must  be  given 
time  to  recuperate. 

Doubtless  some  of  us  will  wonder  how  it  is, 
that  if  eye  defects  are  so  numerous,  all  sufferers 
from  refractive  errors  do  not  suffer  from  insomnia 
or  allied  neuroses.  Some  of  these  individuals 
go  through  life  probably  unaffected  by  the  im- 
pairment. However,  while  we  all  have  the 
same  gross  make-up,  we  all  do  not  react  alike. 
It  would  appear  that  in  each  and  every  one  of 
us  there  is  an  organ,  or  organs,  weaker  than  the 
rest.  Thus  one  person,  on  the  slightest  prov- 
ocation, be  it  from  external  or  internal  influences, 
is  afflicted  by  a  skin  disorder;  another  has  a 
stomach  that  is  easily  disturbed;  another  a  weak 
nervous  system.  The  weaker  organ  is  therefore 


EYE  DEFECTS  153 

easily  influenced  by  the  perversions  of  the  others. 
In  this  connection  it  may  be  well  to  note  the  fact 
that  all  diseases  do  not  manifest  themselves  in 
the  regions  in  which  they  are  actually  located. 
Some  disorders  give  rise  to  symptoms  in  other 
parts  which  lead  one  to  believe  that  those  parts 
are  solely  at  fault.  Thus  a  chronically  inflamed 
appendix  may  cause  no  pain  or  other  sensation 
in  the  appendicial  region,  but  reflexly  cause 
symptoms  very  much  like  those  of  gastric  ulcer; 
gallstones  may  cause  a  fermentative  indigestion; 
diseased  teeth  or  tonsils  may  be  the  cause  of  pain- 
ful feet,  etc. 

Of  late  years  nervous  troubles,  in  which  is  in- 
cluded insomnia,  have  superseded  all  others. 
Why?  Dr.  Pronger  explains  it  as  follows: 

"  Before  closing  this  paper,  may  I  venture  on 
just  one  suggestion  as  to  the  great  prevalence  of 
functional  nerve  troubles  and  the  cause  thereof? 
I  have  often  heard  two  special  causes  mentioned, 
1  the  strenuous  life  of  the  present  day '  and  '  the 
influence  of  heredity.7  With  both  of  these  I 
cordially  agree,  if  I  may  supplement  them  thus: 
'  The  influence  of  the  strenuous  life  upon  those 
whose  nervous  systems  have  already  been  con- 
siderably taxed  by  the  presence  of  refractive 


error.' 


"  Do  we  not  see  many  men  leading  the  most 


I54  YOURS  FOR  SLEEP 

strenuous  lives  possible  and  yet  whose  nervous 
systems  never  falter,  and,  on  the  other  hand, 
those  whose  nerves  are  shattered  but  whose  lives 
have  been  anything  but  strenuous?  As  to  hered- 
ity, its  influence  is  shown,  in  that  the  initial 
cause  of  the  neuroses — refractive  error — in  one 
generation  is  so  frequently  transmitted,  and  gives 
rise  to  similar  neuroses  in  the  next.  Do  we  not 
have  instances  of  two  brothers,  or  two  sisters — 
the  one  with  a  normal,  evenly  balanced  nervous 
system  and  normal  refraction,  the  other  with  in- 
herited refractive  error  and  the  highly  strung 
neurotic  temperament? 

"  It  is  my  firm  conviction  that  it  is  from  the 
more  general  recognition,  both  by  physicians 
and  ophthalmic  surgeons,  of  what  I  have  indi- 
cated as  the  initial  or  predisposing  cause,  and  the 
earlier  and  more  effectual  treatment  of  it,  that 
we  must  hope  for  a  diminution  of  this  appal- 
ling number  of  suicides,  and  that  relief  and  hap- 
piness may  be  brought  to  that  vast  number  who, 
victims  of  insomnia  and  neurasthenia,  or  '  nerv- 
ous breakdown,'  are  dragging  along  a  miserable 
existence." 

It  is  from  the  experiences  of  other  men  that 
we  learn.  Of  course,  their  experiences  must  be 
proved  by  others  before  they  can  be  accepted  as 
fact.  Dr.  Pronger  is,  no  doubt,  sincere  in  his  be- 


EYE  DEFECTS  155 

lief  that  eye  defects  play  so  great  a  role  in  the 
causation  of  the  neuroses,  but  we  cannot  agree 
that  practically  all  of  them  are  due  to  this  one 
cause.  That  some,  or  even  many  cases  of  in- 
somnia are  due  to  eye  defects  everyone  will  agree. 
Nevertheless,  while  his  findings  must  be  dis- 
counted somewhat,  they  are  not  to  be  treated 
trivially  by  any  means,  particularly  by  the  in- 
somniac. The  latter  may  do  so,  but  at  his  own 
peril.  It,  of  course,  fills  some  of  us  with  shame 
to  be  told  that  such  a  seemingly  insignificant  im- 
pairment is  the  cause  of  our  giant  troubles.  If 
the  insomnia  were  ascribed  to  some  disease  with 
a  high-sounding,  almost  unpronounceable,  yet 
aristocratic  name,  we  might  go  away  from  the 
doctor's  office,  clutching  our  prescription,  in  a 
happy  frame  of  mind. 

"  Seek  and  ye  shall  find,"  says  the  Bible.  Hope 
is  the  fabric  which  clothes  humankind.  Rob 
man  of  hope,  and  misery,  sorrow,  is  left.  There 
is  hope,  no  matter  how  serious  or  hopeless  a 
person's  condition  may  appear.  Yoke  Hope  to 
Search,  hitch  them  to  Perseverance,  and  they'll 
carry  the  sufferer  to  Cure.  Hope  we  possess 
and  constantly  nourish.  Perseverance,  if  not  a 
possession,  may  be  acquired.  But  where  is  Cure 
to  be  found?  Will  the  sufferer  hasten  to  Lon- 
don, to  consult  the  famous  eye  specialist  he  has 


i56  YOURS  FOR  SLEEP 

been  reading  about?  Possibly.  If  he  can  afford 
it  all  well  and  good;  the  ocean  voyage,  the  sea 
air,  the  change  of  scene,  will  help  him.  But  of 
this  there  is  no  need.  It  is  a  failing  many  of  us 
have,  rushing  off  to  Dr.  So-and-So,  who  lives  in  a 
distant  city,  because  we  have  read  his  magazine 
or  newspaper  articles,  or  have  heard  of  him  in 
some  other  way.  Do  not  sigh,  if  your  child  has 
a  congenitally  dislocated  hip,  that,  like  Armour, 
if  you  could  afford  it,  you  would  send  across  the 
waters  for  Dr.  Lorenz.  American  surgeons  can 
do  as  well.  "  Why  did  you  come  all  the  way 
here?"  asked  a  doctor  of  a  patient  who  had 
traveled  far  to  consult  him.  "  You  have  many 
doctors  as  good  as  I  in  your  own  city."  This  is 
true  of  eye  specialists ;  every  fairly  large  city  has 
competent  doctors  who  should  be  consulted  first. 
If  they  fail,  which  is  a  remote  possibility,  then 
those  in  other  cities  may  be  consulted. 

Wearing  glasses  is  not  such  a  hardship.  It  is 
by  far  to  be  preferred  to  sleepless  nights.  Their 
cost  is  trivial ;  the  good  they  may  do  incalculable. 
When  glasses  are  necessary  nothing  else  can  take 
their  place.  Procrastination  is  not  only  the  thief 
of  time  but  of  good  intentions. 

Even  though  one  wears  glasses,  or  has  no  need 
of  them,  eye  hygiene  should  not  be  disregarded. 
Yet  the  eye,  the  most  delicate  and  sensitive  of  all 


EYE  DEFECTS  157 

our  organs,  is  constantly  being  sinned  against, 
through  ignorance  or  intent.  Reading  in  the 
sun  or  in  bright  light,  in  the  glare  of  an  open 
light,  are  common  offenses  against  eye  hygiene. 
Reading  on  moving  trains,  the  street  cars, 
or  moving  vehicles  of  any  kind  causes 
the  book  to  shake,  and  thus  the  eye,  in  an 
attempt  to  follow  the  printed  page,  is  strained. 
When  one  reads  by  lamplight,  or  gaslight, 
either  the  light  should  be  protected  or  an  eye- 
shade  worn.  One  should  not  read  facing  a  light, 
but  with  his  back  to  it  so  that  the  rays  of  light 
fall  over  the  shoulder.  Reading  while  lying 
down  contributes  to  eyestrain.  Reading  for 
hours,  by  artificial  light  particularly,  and  es- 
pecially in  a  vitiated  atmosphere,  is  also  harmful. 
As  a  cause  of  eyestrain  motion  pictures  de- 
serve consideration.  Motion  picture  theaters  not 
only  undermine  their  patrons'  health  when  im- 
properly ventilated,  the  noxious  odors  being 
masked  by  sprayed  perfume,  but  also  when  they 
employ  unskilled  or  careless  machine  operators. 
Reels  run  off  rapidly  so  as  to  refill  the  house, 
machines  equipped  with  poor  lenses,  poor 
screens,  dim  lighting  of  the  pictures,  are  very- 
conducive  to  eyestrain.  These  are  matters  which 
may  not  be  in  our  power  to  correct;  still  we 
should  patronize  the  better  theaters  inasmuch 


15  8  YOURS  FOR  SLEEP 

as  it  is  the  policy  of  the  better  class  of  motion 
picture  theaters  not  only  to  cater  to  their  patrons' 
comfort  and  the  preservation  of  their  health  by 
proper  theater  hygiene,  but  to  show  pictures  that 
will  neither  offend  the  eye  nor  the  soul. 

Prolonged  attendance  or  frequent  attendance 
at  motion  picture  entertainments  may  cause  eye- 
strain,  particularly  in  those  whose  eyes  are  sensi- 
tive. Many  individuals  suffer  from  headache 
or  other  discomforts  as  after  effects.  This  is  an 
indication  that  glasses  are  necessary.  Even  dis- 
comfort may  not  then  be  entirely  obviated.  The 
wearing  of  colored  glasses  will  usually  bring 
relief.  Under  no  circumstances  should  one  sit 
nearer  than  twenty  feet  of  the  curtain.  A  place 
should  be  chosen  where  it  is  not  necessary  to  look 
upward,  as  this  may  cause  headache. 

"  The  eye  is  continually  influenced  by  what  it  cannot  detect ;  nay, 
it  is  not  going  too  far  to  say  that  it  is  most  influenced  by  what  it 
detects  least.  Let  the  painter  define,  if  he  can,  the  variations  of 
lines  on  which  depends  the  change  of  expression  in  the  human 
countenance." — RUSKIN. 


CHAPTER  IX 
DISEASES  OF  THE  TEETH  AND  GUMS 

"  Such  a  pearly  row  of  teeth  that  sovereignty  would  have  pawned 
her  jewels  for  them." — STERNE. 

IN  the  etiology  of  insomnia  diseased  teeth  and 
gums  play  no  great  part,  yet  sufficient  to  justify 
some  consideration.  Quite  a  number  of  indi- 
viduals who  had  suffered  from  sleeplessness  for 
years,  and  who  had  practically  given  up  hope 
of  cure,  have  found  their  trouble  due  to  ab- 
scesses at  the  roots  of  the  teeth,  unproductive 
of  pain  or  other  discomfort  directly  referable 
to  the  teeth.  Removal  of  the  diseased  teeth 
sufficed  to  bring  about  a  permanent  cure  of  the 
insomnia.  It  is  particularly  in  cases  where  the 
teeth  are  to  all  external  appearances  healthy,  and 
especially  where  defects  of  the  teeth  have  been 
remedied  by  crowns,  etc.,  that  the  possibility  of 
this  part  of  the  body  having  a  relation  to  the  in- 
somnia should  be  borne  in  mind. 

Diseased  teeth  and  gums  may  produce  in- 
somnia in  many  ways.  Of  course  we  all  realize 
that  it  is  quite  impossible  to  sleep  or  to  do  much 

159 


i6o  YOURS  FOR  SLEEP 

else  when  bothered  by  a  toothache,  but  here  the 
individual  knows  the  reason  for  his  sleeplessness. 
But  in  the  majority  of  cases  in  which  the  in- 
somnia is  dependent  upon  oral  disease  there  are 
no  subjective  sensations  which  would  lead  the 
person  to  believe  that  attention  to  oral  defects 
would  remedy  his  state.  Dental  decay  is  practi- 
cally always  due  to  infection  by  microorganisms. 
These,  with  the  toxins  they  elaborate,  may 
be  swallowed,  thus  giving  rise  to  indigestion 
and  various  other  gastro-intestinal  disorders 
which  defeat  sleep.  Or  they  may  be  absorbed 
into  the  blood  and  lymph  streams,  causing  cold 
extremities,  muscle  soreness,  worry,  etc.  Again, 
the  diseased  teeth  may  directly  irritate  the  nerves 
supplying  them,  and  reflexly,  like  eye  defects, 
disturb  the  nervous  system  of  themselves  and  not 
through  the  intermediation  of  circulating  toxins. 
It  is  of  only  comparatively  recent  years  that 
the  mouth  as  a  source  of  systemic  disease  has  re- 
ceived serious  attention.  Studies  have  shown 
that  the  mouth  is  the  harborer  of  enormous  num- 
bers of  microorganisms  of  various  forms — 
bacteria,  molds,  and  yeasts.  Many  of  these  are 
harmless,  but  others,  by  initiating  putrefactive 
processes,  or  by  assuming  virulency  under  condi- 
tions favorable  for  their  further  ingression  into 
the  body,  may  not  only  cause  local  disease  of  the 


DISEASES  OF  THE  TEETH         161 

mouth,  but  severe  systemic  disease  as  well.  In- 
dividuals apparently  well  may  be  carriers  of 
diphtheria  bacilli,  the  bacilli  causing  influenza, 
streptococci,  staphylococci  and  various  other 
pathogenic  microorganisms.  The  bacillus  of 
tuberculosis  may  be  present  in  the  mouths  of 
those  who  care  for  uncleanly  consumptives.  The 
organism  causing  pneumonia  can  be  demon- 
strated in  the  mouths  of  a  large  number  of 
'healthy  individuals,  various  observers  giving 
from  eighty  to  ninety  per  cent,  of  positive  re- 
sults. That  these  persons  may  be  a  source  of 
danger  to  others,  especially  those  who  harbor 
diphtheria  germs,  is  certain;  but  that  they  are 
a  constant  source  of  danger  to  themselves  is  much 
more  true.  In  the  case  of  influenza,  tuberculosis, 
pneumonia,  the  germs  causing  these  diseases  may 
lie  in  a  semi-dormant  condition  for  a  long  time. 
While  the  individual  maintains  an  orderly  ex- 
istence the  defensive  powers  of  his  body  are 
able  to  withstand  any  assaults  these  organisms 
may  institute;  but  let  him  become  debilitated  by 
a  drinking  bout,  exposure  to  inclemencies  of  the 
weather,  etc.,  and  the  possibilities  of  disease  re- 
sulting, often  fatal  in  type,  are  very  great.  Apart 
from  this,  the  constant  swallowing  of  the  germs 
and  their  poisonous  products  with  food,  drink, 
or  saliva  may  cause  systemic  disease.  Under  nor- 


1 62  YOURS  FOR  SLEEP 

mal  conditions  the  acid  of  the  gastric  juice 
possesses  germicidal  properties;  but  when,  for 
any  reason,  the  stomach  is  diseased,  the  swal- 
lowed germs  may  pass  alive  into  the  intestine. 
Here  they  may  set  up  an  inflammation,  or  enter 
the  gallbladder,  causing  an  inflammation  of 
this  part  and  predisposing  the  individual  to 
gallstones.  The  quality  of  the  bile  may  be  so 
changed  that  it  can  no  longer  enhance  the  effi- 
cacy of  the  pancreatic  and  intestinal  juices,  thus 
giving  rise  to  what  is  known  as  intestinal  indi- 
gestion. It  is  not  improbable  that  these  swal- 
lowed germs  sometimes  cause  appendicitis  and 
pancreatitis. 

The  organisms  which  produce  gum  and  tooth 
disease  are  varied.  One  that  is  almost  always 
found  in  association  with  such  conditions  is  the 
endameba  buccalis.  This  belongs  to  the  pro- 
tozoa, unicellular,  animal  organisms  of  a  primi- 
tive type,  the  largest  of  them  being  about  five 
times  the  diameter  of  a  red  blood  cell.  Endame- 
bae  have  been  known  to  inhabit  the  mouth  for 
over  fifty  years,  but  their  disease-producing 
powers  were  not  recognized  until  a  few  years 
ago.  Other  cases  of  mouth  disease  are  due  to 
organisms  belonging  to  the  plant  parasite  family 
— streptococci,  staphylococci,  etc. 

Two   forms   of   mouth   disease    are   usually 


DISEASES  OF  THE  TEETH          163 

spoken  of,  caries  and  pyorrhea  alveolaris,  the 
latter  being  also  known  as  Riggs'  disease. 

Caries,  or  dental  decay,  is  to  a  great  extent  a 
chemical  process.  Films  of  mucin  derived 
from  the  saliva  cover  the  teeth  surfaces,  in- 
closing food  particles.  This  food  undergoes 
fermentation;  lactic  acid  is  formed  which 
destroys  the  lime  salts  of  the  teeth.  The  or- 
ganic matter  left  in  the  teeth  becomes  infected 
by  bacteria.  A  cavity  is  formed  in  which  the 
bacteria  flourish.  These  may  travel  up  the  root 
canal,  thus  forming  abscesses  at  the  root  tips, 
causing  neuralgia,  destruction  of  contiguous 
parts;  or  the  absorption  of  the  bacteria  and  their 
waste  products,  either  by  swallowing  or  by  way 
of  the  root  canals,  may  produce  systemic  disease. 

Pyorrhea  is  an  infection  of  the  gums  pri- 
marily. For  infection  of  the  gums  to  take  place, 
it  is  generally  necessary  that  they  be  damaged 
in  some  way.  Wounding  the  gums  by  a  tooth- 
pick; injudicious  use  of  the  toothbrush  or  a 
faulty  brush ;  injury  due  to  the  lodgment  between 
the  teeth  of  hard  food  particles  which  cause  a 
pressure  destruction  of  the  gums;  general 
diseases,  such  as  scurvy,  malnutrition,  which 
lower  the  resistance  of  the  parts,  etc.,  favor  in- 
fection. In  the  earlier  stages  of  the  disease  the 
individual  may  note  no  other  abnormal  condi- 


1 64  YOURS  FOR  SLEEP 

tion  than  that  brushing  the  teeth  causes  the  gums 
to  bleed  easily.  The  organisms  burrow  deeply, 
destroying  the  membranes  which  attach  the  root 
of  the  tooth  to  the  socket.  Pus  pockets  are 
formed  about  the  root  of  the  tooth  which  be- 
comes loosened.  In  chewing,  the  bacteria  and 
their  products  are  forced  into  the  circulation; 
they  are  also  swallowed.  When  pyorrhea  is  well 
developed  there  is  much  soreness  of  the  gums 
which  bleed  readily,  sensitiveness  of  the  teeth 
and  gums,  gum  boils,  exudation  of  pus  from  the 
gums,  fetor  oris  and  other  well-marked  symp- 
toms. Pus  appearing  at  the  free  margins  of  the 
gums  is  sometimes  due  to  lime  deposits,  the  re- 
moval of  which  suffices  to  effect  a  cure.  Pyorrhea 
is  estimated  as  being  present  in  forty  per  cent, 
of  all  individuals,  and  is  responsible  for  more 
loss  of  teeth  than  any  other  cause. 

It  was  at  one  time  believed  that  the  systemic 
manifestations  of  diseased  oral  states  were  due 
entirely  to  the  absorption  of  the  toxins  produced 
by  the  bacteria  in  their  life  processes.  It  is  now 
well  recognized  that  not  only  do  the  toxins  circu- 
late in  the  blood  and  lymph  streams,  but  the 
bacteria,  live  and  dead,  as  well.  In  the  blood 
stream  they  cause  destruction  of  the  blood  cells, 
thus  causing  anemia,  pallor,  coldness,  weakness, 
etc.  Very  profound  conditions  of  blood  im- 


DISEASES  OF  THE  TEETH          165 

poverishment  have  been  caused  by  oral  disease. 
Getting  into  the  outside  tissues,  the  bacteria  may 
give  rise  to  an  acute  or  a  chronic  inflammation. 
In  a  joint  they  may  cause  an  acute  articular 
rheumatism,  or  by  clogging  up  the  small  blood 
vessels  of  the  part  cause  an  enlargement  of  the 
joint  with  deformity,  a  condition  known  as 
arthritis  deformans.  Lodging  in  the  muscles, 
they  cause  pain,  soreness,  stiffness,  and  other  dis- 
turbances diagnosed  as  "  rheumatism."  The 
"  growing  pains  "  of  children  are  most  often  due 
to  the  absorption  of  poisons  from  diseased  gums, 
teeth,  tonsils,  adenoids. 

There  is  scarcely  a  disease  that  oral  infections 
have  not  caused.  Heart  disease,  kidney  disease, 
pleurisy,  indigestion,  painful  feet,  myalgia,  and 
innumerable  other  troubles  have  been  cured  or 
relieved  by  remedying  pathological  states  of 
the  mouth.  The  migration  of  the  bacteria  from 
the  teeth  and  gums  to  other  parts  of  the  body 
where  they  set  up  an  acute  or  a  chronic  inflam- 
mation is  spoken  of  as  "  focal  infection."  Unless 
the  "  focus "  be  removed — that  is,  unless  the 
origin  of  these  secondary  diseases  be  treated 
— it  will  serve  as  a  constant  source  of 
danger. 

It  is  with  the  nervous  symptoms  produced  by 
unhealthy  mouth  conditions  that  we  are  particu- 


1 66  YOURS  FOR  SLEEP 

larly  interested  in  this  chapter.  Insomnia  and 
facial  neuralgia  have  been  previously  mentioned. 
The  nervous  symptoms  are  not  constant,  varying 
considerably  in  different  individuals.  A  very 
common  symptom  is  paresthesia  in  the  fingers 
and  toes — a  "  pin  and  needles "  sensation. 
Otalgia,  or  pain  in  the  ear,  headache,  vertigo, 
sciatica,  brachial  and  other  forms  of  neuritis, 
often  stubborn  to  other  treatment,  have  responded 
to  dental  treatment.  Depression,  mental  irrita- 
bility, agitation,  worry,  and  various  troubles 
loosely  termed  "  nervousness,"  have  been  cured 
by  attention  to  oral  hygiene. 

It  is  well  to  remember  that  "  nervousness " 
may  be  caused  by  unerupted  teeth.  In  adults  the 
ones  must  often  at  fault  are  the  wisdom  teeth. 
Misplaced  teeth  may  also  be  at  fault,  as  well  as 
illy  fitting  dental  appliances,  such  as  caps, 
bridges,  etc. 

Sad  to  state,  dentists  are  very  often  responsible 
for  the  diseases  which  result  secondarily  to  mouth 
disturbances.  Hurrying  after  the  immortal 
dollar,  or  impatient  with  their  patients,  a  cavity 
is  filled  without  its  first  being  rendered  thor- 
oughly aseptic.  In  this  cavity  bacteria  pro- 
liferate. Burrowing  up  the  tooth  canal  they 
form  an  abscess  at  the  root  tip.  The  patient 
may  not  be  conscious  of  this — as  a  rule  he  is  not 


DISEASES  OF  THE  TEETH         167 

— and  the  presence  or  absence  of  a  tooth  abscess 
can  often  only  be  determined  by  taking  a  roent- 
genogram  of  the  tooth.  It  is  true  that  dental 
patients  often  hurry  the  dentist  so  that  it  is  im- 
possible for  him  to  do  good  work;  but  there  are 
many  dentists  who  do  inferior  work  routinely. 
Bridges  and  crowns  placed  over  diseased  roots 
are  fraught  with  danger.  Pivot  teeth  may  hide  an 
abscess.  It  is  better  to  patronize  a  careful,  con- 
scientious dentist  who  takes  his  time  and  refuses 
to  be  swayed  by  the  importunings  of  his  patient 
to  hurry.  It  may  cost  a  little  more,  both  to  the 
individual's  feelings  and  his  pocketbook,  but 
where  health  is  concerned  these  drawbacks  are 
trivial.  Dentists  who  do  cheap  work,  work 
quickly,  and  while  they  may  gratify  the  patient 
as  far  as  external  appearances  of  the  mouth  are 
concerned,  still,  if  the  patient  only  knew  the 
multitude  of  sins  they  have  covered  up  but  which 
will  sooner  or  later  be  revealed,  he  would  shun 
them. 

Prevention  is,  of  course,  better  than  cure.  And 
prevention  of  mouth  disease  should  be  begun  at 
birth,  or  at  least  with  the  appearance  of  the 
baby's  first  teeth. 

The  time  at  which  the  first,  or  milk  teeth 
appear  is  variable.  Nursing  children  usually 
develop  teeth  earlier  than  those  who  are  bottle- 


i68  YOURS  FOR  SLEEP 

fed.    The  two  lower  central  incisors  generally 
appear  from  the  sixth  to  the  ninth  month. 

It  is  the  first  teeth  which  are  most  often  neg- 
lected, parents  reasoning  that  as  long  as  they 
are  not  permanent  their  care  is  of  little  or  no 
importance.  If  the  milk  teeth  are  properly  cared 
for,  the  permanent  teeth  are  more  apt  to  be 
symmetrical  in  outline.  Teeth  that  are  neglected 
become  carious,  and  diseased  milk  teeth  often 
explain  attacks  of  indigestion,  chorea,  malnutri- 
tion, disturbed  sleep,  fidgets.  Another  erroneous 
idea  of  many  parents  is  to  attribute  many  of  the 
disturbances  of  infancy  as  being  due  to  teething. 
Serious  disease  is  thereby  often  overlooked.  The 
author  only  recently  saw  a  child  whose  mother, 
fortified  by  the  opinion  of  a  neighbor  that  her 
child  was  simply  suffering  from  cutting  a  tooth, 
put  off  medical  attention  until  it  was  too  late. 
In  place  of  cutting  a  tooth  the  child  was  "  cut- 
ting "  diphtheria.  The  majority  of  children  cut 
their  teeth  with  little  or  no  difficulty.  That 
restlessness,  indigestion,  fever,  constipation,  and 
other  disturbances  may  be  dependent  on  teething 
is  true,  but  it  is  the  last  thing  for  the  parent  to 
think  of.  If  she  errs  it  is  better  that  she  err  on 
the  safe  side.  If  an  infant's  gums  are  swollen 
and  the  symptoms  disappear  on  the  eruption  of 
a  tooth,  then  we  are  justified  in  concluding  that 


DISEASES  OF  THE  TEETH         169 

the  tooth  was  at  fault,  but  one  should  not  post- 
pone calling  a  doctor  if  the  baby  remains  ill 
more  than  a  day  or  two.  If  the  parent  inspects 
the  gums,  she  should  at  the  same  time  inspect  the 
throat,  as  this  part  is  frequently  diseased  and 
overlooked.  In  children  swollen  gums  may  be 
due  to  many  causes,  such  as  scurvy,  ulcerative 
stomatitis,  malnutrition,  etc.,  which  demand  dif- 
ferent treatment  than  that  usually  employed  in 
difficult  detention. 

The  infant's  mouth,  and  body  in  general,  can 
be  protected  by  taking  special  pains  to  keep 
nursing  bottles  and  nipples  rigidly  clean;  also  by 
preventing  it  from  sucking  miscellaneous  objects 
of  one  form  or  another.  Milk  bottles  with  long, 
slender  tubes  are  dangerous  because  germs  and 
food  particles  collect  in  the  tube  and  are  not 
easily  removed.  From  a  hygienic  point  of  view 
it  is  advisable  to  cleanse  the  infant's  mouth 
occasionally,  using  lukewarm  water  or  a  boracic 
acid  solution.  Unless  this  is  done  very  carefully 
the  soft  tissues  of  the  mouth  may  be  damaged. 
If  any  of  the  boracic  acid  solution  is  swallowed, 
it  may  upset  the  infant's  stomach.  With  the 
appearance  of  the  double  teeth  they  should  be 
cleaned  daily.  One  may  use  a  soft  cloth,  cotton, 
or  a  very  soft  toothbrush.  Care  must  be  exercised 
to  prevent  damage  to  the  mucous  membrane.  A 


i yo  YOURS  FOR  SLEEP 

good  grade  tooth  powder  or  lukewarm  water 
may  be  employed. 

As  a  rule,  children  do  not  suffer  from  pyorrhea 
unless  they  are  subjects  of  scurvy  or  other  sys- 
temic disease.  In  childhood  the  child  should  be 
taught  to  cleanse  the  teeth  before  breakfast,  after 
each  meal,  and  at  bedtime.  In  this  way  it  is 
taught  good  habits,  which  will  persist.  A  mod- 
erately hard  toothbrush  should  be  employed. 
After  using,  the  brush  should  be  placed  in  a  test 
tube,  or  covered  glass  rilled  with  alcohol  or 
boracic  acid  solution.  It  is  a  mistake  to  try  to 
prevent  oral  infection  and  at  the  same  time  leave 
the  toothbrush  exposed.  Each  child  should 
have  its  own  brush,  marked,  if  needs  be,  to  pre- 
vent mistakes.  Tooth  powder  need  not  be  used 
more  than  once  a  day,  scrubbing  with  water  at 
other  times  being  sufficient.  After  cleansing  the 
teeth  the  mouth  should  be  rinsed  with  water. 
Fruit  juices  help  to  prevent  dental  decay,  and 
thorough  mastication,  as  well  as  the  eating  of 
hard,  crusty  foods,  tends  to  develop  and  mechani- 
cally cleanse  the  teeth.  At  frequent  intervals 
the  child  should  be  taken  to  a  dentist  so  that  be- 
ginning defects  may  be  detected,  and  easily  and 
less  painfully  remedied  than  would  be  the  case 
if  they  were  allowed  to  progress. 

There  are  a  number  of  pernicious  practices 


DISEASES  OF  THE  TEETH          171 

which  children — and  adults,  too,  for  that  matter 
— indulge  in  which  need  correction.  Among 
these  are  the  habits  of  placing  pencils,  pens,  and 
other  objects  in  the  mouth.  Eating  after  others, 
"  cords,"  for  instance,  is  dangerous.  The  "  old 
oaken  bucket "  is  valuable,  from  a  sentimental 
point  of  view;  but  how  many  diseases  it  has 
caused  will  never  be  known.  Drinking  out  of 
the  same  dipper  is  to  be  discouraged.  When 
traveling  an  individual  should  have  his  own 
cup ;  and  the  child  should  be  furnished  a  drink- 
ing cup  for  use  at  school  in  case  the  school  is  not 
equipped  with  a  sanitary  drinking  fountain. 
Public  towels  and  soaps  are  fairly  "  alive  "  with 
germs;  likewise  money.  Hands  should  always 
be  washed  after  handling  money  and  before 
meals.  Turning  the  leaves  of  a  book  with  the 
fingers  moistened  with  saliva  is  dangerous. 
Bacteriologic  studies  have  shown  that  books  may 
be  disseminators  of  infection.  Whether  or  not 
osculatory  delights  should  be  denied  everyone 
is  problematical;  at  any  rate  preachment  to  that 
effect  is  in  vain.  However,  as  far  as  babies 
and  children  are  concerned,  the  practice  is  to 
be  rigidly  forbidden.  If  the  little  one  is  kissed, 
it  should  be  kissed  on  the  forehead  or  cheek, 
never  on  the  mouth.  Infantile  paralysis,  tuber- 
culosis, grippe,  sore  throat,  and  many  other 


1 72  YOURS  FOR  SLEEP 

diseases  are  transmitted  by  kissing.  It  may  be 
argued  that  if  individuals  do  everything  the 
doctors  tell  them  to  do,  it  will  soon  be  necessary 
to  travel  around  with  a  bottle  of  germicide  in 
each  pocket  and  a  magnifying  glass,  so  that  each 
person  encountered  may  be  inspected  for  the 
presence  or  absence  of  germs,  and  disinfected  if 
needs  be.  No  doubt  many  of  the  health  rules 
advocated  from  time  to  time  impress  the  average 
lay  person  as  being  about  the  "  limit  " ;  neverthe- 
less, neglect  of  the  precautions  mentioned  above 
has  been  the  direct  cause  of  many  a  death,  and 
for  that  reason,  and  that  solely,  they  are  promul- 
gated. 

There  is  no  good  reason  why  adults  cannot 
cleanse  their  teeth  morning  and  night,  and  after 
each  meal.  If  neglected  at  other  times  it  is 
particularly  important  that  they  be  cleansed  in 
the  morning  and  at  night,  since  dental  decay  is 
more  active  during  the  night  than  at  other  times. 

In  regard  to  the  toothbrush,  one  should  pur- 
chase a  brush  that  does  not  contain  any  loose 
bristles,  since  these  may  damage  the  gums  and 
thus  predispose  to  infection.  A  toothbrush  soon 
outlives  its  period  of  usefulness ;  when  it  becomes 
soft  it  is  valueless  for  cleansing  purposes.  For 
this  reason  a  brush  should  be  bought  frequently. 
Some  individuals'  teeth  cleanse  easily  and  do  not 


DISEASES  OF  THE  TEETH         173 

require  a  very  stiff  brush;  others  require  a  stiff 
brush  and  vigorous  brushing.  A  brush  with 
stiff  bristles  of  different  lengths,  so  that  all  parts 
of  the  teeth  may  be  reached,  is  to  be  preferred. 
If  the  gums  are  very  sensitive  a  moderately  stiff 
brush  may  be  utilized  for  the  time  being.  Rapid, 
rotary  movements,  with  particular  attention  be- 
ing devoted  to  the  back  teeth,  and  to  the  posterior 
surfaces  of  the  teeth,  is  the  method  to  be  em- 
ployed in  cleansing  them.  A  good  antiseptic 
solution  for  the  brush  can  be  made  by  adding 
one  part  liquor  formaldehyde  to  twenty-five  parts 
of  water. 

There  are  any  number  of  tooth  pastes  and 
powders  on  the  market,  most  of  which  are  serv- 
iceable. There  are  some,  however,  which  destroy 
the  enamel  of  the  teeth,  and  for  this  reason  the 
dentist's  advice  should  be  sought  as  to  the  best 
dentifrice.  As  in  children,  it  is  not  necessary  to 
use  the  dentifrice  more  than  once  a  day;  at  least 
not  after  the  teeth  have  once  been  put  into  and 
are  maintained  in  a  healthy  condition. 

Dental  floss  is  sometimes  useful  for  cleansing 
purposes.  There  is  danger  that  its  use  wound 
the  gums,  so  if  it  be  employed  caution  must  be 
observed. 

Mouth  washes  are  valuable.  If  the  gums  bleed 
easily  astringent  washes,  such  as  dilute  alcohol, 


174  YOURS  FOR  SLEEP 

dilute  tincture  of  myrrh,  dilute  tannic  acid 
solution,  may  be  used  with  advantage.  A  mouth 
wash  made  by  adding  to  a  glass  of  water  one  or 
two  drops  of  the  fluid  extract  of  ipecac,  or  a 
drop  of  a  solution  of  the  fluid  extract  in  alcohol 
(one  dram  of  the  fluid  extract  of  ipecac  to  an 
ounce  and  a  half  of  alcohol)  on  a  wet  tooth 
brush,  is  recommended  as  a  preventive  of 
pyorrhea.  Individuals  troubled  with  "  acid 
mouth  "  may  use  alkaline  mouth  washes  with 
advantage.  There  are  a  number  of  these  on  the 
market,  most  of  them  being  dependent  upon  mag- 
nesia for  whatever  efficiency  they  may  possess. 
As  useful,  probably,  is  a  wash  made  by  dissolv- 
ing ordinary  baking  soda  in  water. 

The  use  of  peroxide  of  hydrogen  habitually 
as  a  mouth  wash  is  dangerous.  Peroxide  has 
some  value  in  pus  conditions,  but  even  then  it 
should  only  be  used  for  a  limited  time.  No 
doubt  it  sells  so  readily,  and  people  have  so  much 
faith  in  it,  because  of  the  psychic  influence  it 
possesses.  Coming  in  contact  with  organic  mat- 
ter, it  liberates  oxygen,  the  bubbling  of  which 
convinces  the  user  that  it  is  really  doing  effective 
work.  Peroxide  is  not  good  for  either  the  teeth 
or  the  gums;  it  is  rather  harmful. 

When  a  tooth  is  diseased  it  behooves  the  indi- 
vidual to  consult  his  dentist.  It  is  a  mistake, 


DISEASES  OF  THE  TEETH         175 

however,  to  have  a  tooth  pulled  that  might  be 
saved;  but  it  is  also  a  mistake  to  have  it  filled 
improperly.  Dentists  are  sometimes  inclined  to 
save  a  tooth  when  they  know  full  well  that  it  is 
impossible  for  them  to  thoroughly  render  its 
cavity  aseptic.  When  they  say  a  tooth  needs  ex- 
traction it  generally  does.  It  is  far  better  to 
lose  a  tooth  than  to  suffer  heart  or  kidney  disease ; 
and  therefore,  if  the  tooth  cannot  be  rendered 
aseptic,  no  amount  of  persuasion  should  induce 
the  individual  to  let  it  remain.  Since  many 
dentists  do  not  seriously  appreciate  the  relation 
between  oral  infection  and  systemic  disease,  it 
is  well  that  both  doctor  and  dentist  be  consulted 
when  definite  mouth  disease  and  systemic  disease 
exist. 

A  number  of  investigators  a  short  time  ago 
announced  that  the  endameba  buccalis  was  the 
specific  cause  of  pyorrhea.  It  was  also  stated 
that  emetin,  the  active  principle  of  ipecac,  was 
the  specific  cure.  It  was  recommended  that 
emetin  be  given  in  half-grain  doses  hypoder- 
matically,  by  the  physician,  for  three  to  six 
successive  days.  By  mouth  this  agent  causes 
great  nausea  and  vomiting.  For  oral  adminis- 
tration alcresta  tablets  were  advised,  to  be  taken 
three  times  a  day  for  four  to  six  days,  and  were 
said  to  be  as  efficacious  as  emetin. 


176  YOURS  FOR  SLEEP 

Like  many  another  medical  "  discovery  "  this 
statement  was  given  wide  credence  and  for  a 
time  the  medical  journals  published  enthusiastic 
reports  in  verification  of  it.  So  widespread  did 
the  use  of  emetin  become  that  not  only  was  it 
heralded  as  a  cure  for  pyorrhea,  but  for  many 
other  diseases  as  well.  Cases  of  psoriasis,  a 
chronic  skin  malady,  hemorrhagic  conditions 
which  had  failed  to  respond  to  other  treatment, 
were  said  to  be  checked  by  emetin;  likewise 
other  diseases,  acute  and  chronic.  But  a  reac- 
tion has  now  set  in ;  in  place  of  encomiums  emetin 
is  meeting  with  abuse,  though  some  still  firmly 
believe  in  its  efficacy  for  the  condition  for  which 
it  was  first  recommended.  The  consensus  of 
medical  opinion  at  the  present  time  is  that 
emetin  and  other  ipecac  preparations,  instead  of 
curing  pyorrhea,  mask  it.  In  other  words, 
emetin  removes  the  external  appearances  of  the 
disease,  but  it  does  not  destroy  all  the  organisms 
causing  it.  Many  of  the  parasites  are  lodged 
in  places  beyond  the  reach  of  the  blood  stream 
and  its  medicinal-bearing  agents.  Walled  off, 
they  are  safe  from  emetin's  interference,  and  un- 
less the  drug  be  constantly  taken,  which  by  rea- 
son of  its  expense  is  not  probable,  they  will  sooner 
or  later  proliferate,  reinvade  the  surrounding 
tissues,  and  hence  recause  the  pyorrhea.  Grant- 


DISEASES  OF  THE  TEETH          177 

ing,  for  sake  of  argument,  that  ipecac  prepara- 
tions can  cure  pyorrhea,  it  follows  that  unless 
the  parts  that  have  been  destroyed  by  the  disease 
process  are  repaired  reinfection  will  take  place. 
The  gums  may  heal,  but  a  decayed  tooth  never 
regenerates.  Again,  the  most  enthusiastic  of 
ipecac's  friends  admit  that  the  "  cure  "  is  not 
always  permanent;  reinfection,  or  a  reestablish- 
ment  of  the  old  infection,  taking  place  in  a  few 
weeks  after  treatment  has  been  discontinued. 

It  must  be  borne  in  mind  that  while  endamebae 
can  be  demonstrated  in  most  cases  of  pyorrhea, 
the  pyorrhea  may  be  dependent  upon  infection 
with  other  organisms  solely,  or  in  association 
with  the  endamebae.  On  these  other  organisms 
ipecac  has  no  effect  whatever. 

Too  much  faith,  therefore,  should  not  be 
placed  in  the  efficacy  of  ipecac  or  other  agents 
recommended  as  a  cure  for  mouth  disease.  Cer- 
tain mouth  washes  are  advertised  with  this  pre- 
sumption, but  the  best  that  can  be  said  for  any 
of  them  is  that  they  may  be  preventive,  but  are 
in  no  way  specifically  curative  when  definitely 
established  mouth  disease  exists. 

For  the  cure  of  pyorrhea  it  is  necessary  that 
the  individual  receive  attention  from  his  dentist. 
Attention  to  the  care  of  the  teeth,  mouth  washes, 
etc.,  may  aid  a  cure,  but  it  requires  the  knowledge 


178  YOURS  FOR  SLEEP 

and  skill  of  the  dentist  for  the  thorough  removal 
of  the  disease-producing  organisms.  During 
treatment  for  the  condition  the  individual  should 
obtain  a  maximum  of  fresh  air,  good  food,  avoid 
worry,  practice  optimism,  and  frequent  opti- 
mistic surroundings. 

It  sometimes  happens  that  pyorrhea  develops 
in  spite  of  rigid  oral  hygiene.  For  this  reason 
it  is  advisable  that  the  dentist  be  visited  fre- 
quently, say  every  two  months.  An  added  reason 
for  consulting  the  dentist  early  rather  than  late 
in  the  progress  of  mouth  disease  lies  in  the  fact 
that  cancer  tends  to  develop  in  mouths  that  are 
unhygienic.  Cancer  is  more  prevalent  in  acid- 
secreting,  or  acid-bathed  surfaces,  than  those 
which  are  alkaline.  As  a  rule,  the  reaction  of 
the  saliva  is  neutral  or  slightly  alkaline,  but 
under  the  influence  of  mouth  disease  the  reaction 
becomes  acid.  Some  medical  men  think  that 
stomach  cancer  may  be  indirectly  caused  by  the 
swallowing  of  bacteria  and  their  toxins,  or,  circu- 
lating in  the  blood  stream,  by  clogging  up  the 
vessels  which  supply  the  stomach.  Parts  sub- 
ject to  irritation  are  frequent  sites  of  cancerous 
growths.  In  association  with  cancer  of  the 
tongue  or  cheek  a  jagged  tooth  is  often  found. 

Persons  troubled  by  insomnia  who  also  suffer 
knowingly  from  mouth  disease  may  be  relieved 


DISEASES  OF  THE  TEETH         179 

by  attention  to  this  part  of  the  body.  If  crowns 
or  bridges  have  been  placed  on  the  teeth,  it  may 
be  that  these  hide  abscesses  which  are  responsible 
for  the  trouble.  Whether  this  is  true  or  not 
can  only  be  determined  by  an  X-ray  examination 
of  the  parts.  Even  should  the  teeth  be  apparently 
healthy  the  X-rays  may  disclose  a  diseased  root 
tip.  Some  dentists  are  equipped  to  make  these 
examinations ;  all  hospitals  are,  at  any  rate.  The 
cost  is  comparatively  little,  and  if  an  individual 
has  suffered  from  insomnia  long,  and  without 
being  able  to  discover  a  cause  for  the  disorder, 
it  is  advisable  that  such  an  examination  be  made. 


"If  I  remember  right,  Aelia,  you  had  four  teeth;  a  cough  dis- 
placed two,  another  two  more.  You  can  now  cough  without 
anxiety  all  the  day  long.  A  third  cough  can  find  nothing  to  do 
in  your  mouth." — MARTIAL. 


CHAPTER  X 
VALUE  OF  EXERCISE  AND  FRESH  AIR 

"A  man  must  often  exercise  or  fast  or  take  physic,  or  be  sick." 

— SIR  WILLIAM  TEMPLE. 

"Take  a  walk  to  refresh  yourself  with  the  open  air,  which 
inspired  fresh  doth  exceedingly  recreate  the  lungs,  heart,  and  vital 
spirits." — HARVEY. 

THERE  is  nothing  more  conducive  to  sleep,  to 
mental  and  physical  serenity,  and  nothing  that 
will  create  in  us  more  of  the  joy  of  life,  than 
exercise,  properly  and  consistently  taken.  If  the 
thousands  of  persons  who  suffer  from  no  real 
organic  disease,  but  whose  troubles  are  the  result 
of  sedentary  lives,  ignorance,  or  laziness,  could 
appreciate  this  fact  two  doctors  would  surely 
ride  one  horse.  But  by  the  many  exercise  is  not 
taken  seriously;  through  a  preconceived  idea 
that  it  is  unable  to  influence  their  individual 
cases  it  is  neglected.  On  the  other  hand,  to  the 
few  appreciating  its  true  worth,  and  who,  believ- 
ing in  its  efficacy,  practice  their  belief,  it  has 
proved  almost  magical,  if  in  not  entirely  eradi- 
cating their  disorders,  then,  at  least,  in  markedly 
ameliorating  their  subjective  sensations. 

180 


VALUE  OF  EXERCISE  181 

We  are  wont  to  gaze  jealously  on  the  athlete 
whose  feats  of  strength  and  endurance,  and  whose 
perfect  physical  frame  bring  him  to  the  no- 
tice of  the  public.  And  yet  we  know  that  to 
be  the  possessor  of  such  qualities  as  excite  our- 
innocent  envy  it  has  been  necessary  for  him  to 
devote  much  of  his  time  to  systematic  training, 
so  that  not  only  will  his  muscles  respond  to  any 
demand  made  upon  them,  but  also  his  lungs,  his 
heart,  and  his  will.  We  know,  too,  that  he  has 
to  lead  a  simple,  well-regulated  life,  free  from 
indulgences  and  excesses  of  any  kind,  if  he  is  to 
remain  long  numbered  among  the  foremost.  We 
know,  too,  of  cripples  whose  paralyzed  limbs 
have  been  greatly  improved  by  systematic  move- 
ments; a  champion  high  jumper  of  the  world 
was  born  a  cripple,  but  evolved  into  a  healthy, 
well-developed  man  because  of  exercise  taken 
with  the  sole  object  of  benefiting  his  unhappy 
state.  All  this  and  much  more  of  the  benefits 
exercise  holds  are  we  cognizant  of,  but  because 
it  requires  a  little  more  exertion  on  our  part, 
and  because  it  does  not  rapidly  demonstrate  its 
effects,  we  seem  content  to  do  without  it. 

While  we  recognize  the  power  for  good  exer- 
cise possesses,  we  must  not  make  the  mistake  of 
considering  it  a  panacea  for  all  the  ills  to  which 
flesh  is  heir.  It  is  a  valuable  therapeutic  agent 


1 82  YOURS  FOR  SLEEP 

when  combined  with  other  measures  that  act  in 
harmony  with  it,  but  when  we  deride  the  efficacy 
of  truly  medicinal  remedies,  as  some  cults  of  so- 
called  physical  culturists  do,  we  become  extrem- 
ists. Exercise  will  never  cure  a  case  of  diph- 
theria or  a  tumor,  but  it  may  cure  a  case  of 
insomnia,  if  the  insomnia  depends  upon  sedenta- 
riness. 

Probably  I  could  quote  no  better  example  to 
'demonstrate  the  folly  of  deriding  the  physician's 
worth  than  by  depicting  briefly  the  method  used 
by  the  Emmanuelists  in  their  treatment  of  sleep- 
lessness. I  am  not  an  Emmanuelist,  and  for  that 
matter  never  will  be;  neither  am  I  favorable 
to  their  teachings.  I  am,  however,  ready  and 
quite  willing  to  acknowledge,  from  a  medical 
point  of  view  solely,  that  should  insomnia  or 
other  ill  be  due  solely  to  a  morbidness  of 
thought,  but  not  based  on  underlying  disease, 
their  method  of  suggestive  therapeutics  may 
produce  results.  Open  confession  is  good  for  the 
soul;  all  woes  are  made  more  bearable  by  the 
sympathies  of  friends,  whether  such  sympathies 
are  real  or  feigned.  And  by  constant  suggestion 
it  is  quite  possible  to  dispel  many  a  malady. 

To  come  back  to  the  subject,  Emmanuelists 
do  not,  as  a  rule,  treat  insomnia  unless  they  are 
convinced  that  the  disorder  is  not  caused  by 


VALUE  OF  EXERCISE  183 

existing  disease  of  some  organ  or  part  of  the 
body.  If  in  doubt,  the  patient  is  sent  to  a  com- 
petent medical  practitioner,  who,  if  he  discovers 
a  pathological  condition,  undertakes  its  treat- 
ment. It  is  true  that  the  Emmanuelists  ask  the 
return  of  the  patient;  but  even  so,  if  Emmanuel- 
ists, whom  some  of  us  may  look  on  with  preju- 
dice and  jaundiced  eye,  recognize  and  appreciate 
the  true  value  of  the  medical  profession,  why 
should  not  the  physical  culturists  and  other 
schools  of  so-styled  drugless  doctors?  It  is 
either  because  of  ignorance  or  jealously. 

Exercise  is  a  potent  factor  for  good;  it  is  to 
be  nurtured.  Moreover,  it  is  a  necessity,  if  a 
well-nourished  and  perfectly  working  body 
mechanism  is  to  be  had.  We  are  inclined  to 
think  that  it  is  only  the  skeletal  musculature 
that  derives  the  benefit;  but,  as  a  matter  of  fact, 
there  is  no  organ  or  part  of  the  body  that  it 
does  not,  either  directly  or  indirectly,  favorably 
influence. 

When  moderate,  exercise  causes  the  heart  to 
beat  more  rapidly,  yet  steadily  and  forcibly, 
thereby  furnishing  an  abundance  of  well-aerated 
blood  to  all  the  tissues;  the  inclination  of  the 
blood  to  stasis  in  the  extremities  and  remote 
organs  is  lessened;  waste  products  are  rapidly 
carried  to  the  eliminatory  organs  and  are  more 


1 84  YOURS  FOR  SLEEP 

completely  got  rid  of.  Thus  in  the  lungs,  be- 
cause of  the  increased  blood  supply,  a  greater 
quantity  of  carbon  dioxide  gas  is  given  off,  and 
oxygen  takes  its  place.  According  to  Pettenkof  er 
and  Voit,  the  amount  of  oxygen  absorbed  during 
an  ordinary  working  day,  with  the  usual  interval 
of  rest,  is  about  one-third  greater  in  amount  than 
that  during  a  day  of  inaction,  and  the  carbon 
dioxide  gas  produced  is  increased  about  two- 
fifths.  The  more  oxygen  the  tissues  have  the 
more  properly  do  they  work.  Oxygen  is  life: 
without  it  all  things  cease  to  exist. 

During  exercise  more  blood  is  sent  to  the  skin, 
consequent  upon  a  dilatation  of  the  cutaneous 
vessels.  In  this  way  heat  is  carried  from  the 
interior  of  the  body  and  is  dissipated  through 
this  route.  The  sweat  glands  assume  greater  ac- 
tivity, their  ducts  are  cleansed,  and  waste  prod- 
ucts that  would  otherwise  fall  to  the  lot  of 
the  kidneys  to  eliminate  are  removed.  This 
latter  fact  has  much  practical  importance,  par- 
ticularly for  those  who  suffer  from  kidney  disease 
or  other  disease  accompanied  by  a  deficient  elim- 
ination. Pettenkofer  and  Voit  have  again  shown 
that  during  a  day  of  average  work  the  amount 
of  water  given  off  by  the  lungs  and  skin  is  nearly 
twice  and  a  half  that  excreted  during  a  corre- 
sponding period  of  rest.  Because  of  this  fact  the 


VALUE  OF  EXERCISE  185 

amount  of  urine  is  diminished  and  the  kidneys 
rested. 

The  general  expenditure  of  muscle  energy  and 
the  combustion  of  the  muscle's  stored-up  prod- 
ucts call  for  a  new  supply  of  material,  and  con- 
sequently appetite  is  whetted.  The  desire  for 
proteid  foods  and  for  fats  is  particularly  in- 
creased. The  musculature  of  the  stomach 
and  intestines  is  massaged,  digestion  and  ab- 
sorption is  accelerated,  peristalsis  promoted, 
and  hence  the  tendency  to  constipation  is 
diminished. 

On  the  nervous  system  exercise  acts  as  a  tonic. 
The  muscles  are  trained  not  only  to  respond  to 
the  will,  but  to  reflex  stimuli  in  a  moderate, 
co-ordinate  manner.  The  better  circulation 
through  the  brain  strengthens  the  intellect, 
sharpens  the  insight,  increases  the  capacity  for 
mental  work,  and  exerts  a  general  mental  better- 
ment. 

On  the  other  hand,  deficient  exercise  predis- 
poses to  a  variety  of  disturbances.  It  favors 
weakness  of  the  heart,  weakness  of  the  lungs,  with 
an  inability  to  withstand  the  onslaught  of  acute 
or  chronic  disease.  The  skin  may  become  harsh 
and  dry,  and  there  may  be  a  tendency  to  derma- 
toses,  such  as  acne.  Anorexia,  feeble  digestive 
power,  and  constipation,  with  its  accompanying 


1 86  YOURS  FOR  SLEEP 

symptoms,  may  result.  The  nervous  system 
becomes  deranged;  there  is  morbidness,  irri- 
tability, undue  sensitiveness,  fidgets,  and  in- 
somnia. 

While  moderate  exercise  is  a  power  for  good, 
overexercise  may  lead  to  palpitation  of  the  heart, 
hypertrophy  of  the  heart,  valvular  disease  of 
the  heart,  congestion  of  the  lungs,  and  maybe 
sudden  death. 

There  are  some  of  us  who  need  more  exercise 
than  others.  We  are  not  all  as  fortunate  as  he 
who  toils  in  the  fields  under  the  canopy  of  the 
wide,  blue  sky,  and  whose  rosy  complexion  and 
sinewy  arms  bespeak  the  physical  perfection  that 
is  his.  We  are  forced  to  toil  in  stuffy  offices, 
bending  the  livelong  day  over  ledgers,  or  what 
not.  Practically  the  only  exercise  we  procure  is 
that  obtained  when  we  walk  each  day  to  and 
from  our  never-ending  work — if  we  even  get  that 
much.  The  evenings  we  have  to  ourselves  we 
squander  in  theaters,  or  in  smoking  a  favorite 
pipe  in  a  poorly  ventilated  room.  It  is  a  sin 
against  nature  to  commit  suicide,  but  that  is  just 
What  we  are  doing  daily,  without  experiencing 
the  least  pang  of  conscience,  and  seemingly  per- 
fectly content  to  allow  matters  to  proceed  as 
they  are. 

We  are  accused  of  being  a  lively  nation.    We 


VALUE  OF  EXERCISE  187 

are,  it  is  true,  to  our  bodies'  destruction.  Bent 
upon  gain,  we  strive  and  toil  day  in  and  day  out, 
year  in  and  year  out,  and  just  as  we  feel  that  for- 
tune is  in  our  grasp  we  die.  We  must  work — the 
sin  of  Adam  compels  us  to;  but  we  must  play 
also.  Monotony,  monotony,  all  is  monotony, 
when  we  should  mingle  work  with  play,  play 
with  laughter,  and  laughter  with  love.  If 
we  play  and  laugh  and  love,  we  exercise  our 
bodies  and  feed  our  souls  with  the  fire  of 
life. 

Exercise  the  body  most,  the  mind  least.  And 
when  we  exercise  let  it  be  out  in  the  open, 
whether  or  not  the  sun  is  shining  down  with 
torrid  smile  or  frigid  countenance.  If  there  is 
one  thing  above  all  others  that  we  grossly,  sin- 
fully undervalue  it  is  fresh  air;  but  like  all  things 
that  can  be  had  for  nothing,  we  are  averse  to 
procuring  all  of  it  we  can.  We  sleep  with  win- 
dows shut  when  they  should  be  nailed  open ;  we 
work  in  dusty  shops,  in  poorly  ventilated  offices, 
howling  with  anger  should  a  blast  of  heaven- 
sent wind  disturb  the  composure  of  the  vitiated 
atmosphere.  We  are  afraid  of  draughts  of  air, 
but  revel  over  draughts  of  insidiously  killing 
drink;  we  claim  night  air  is  injurious,  when  the 
only  night  air  that  is  injurious  is  last  night's  air; 
we  are  fearful  of  snow  and  hail  and  rain,  when 


i88  YOURS  FOR  SLEEP 

these  gifts  of  nature  serve  but  to  purify  the 
atmosphere,  and  render  it  sweeter.  And  then 
when,  in  after  years,  we  feel  out  of  sorts,  broken 
in  health  and  in  mind,  when  the  horizon  of  our 
hopes  becomes  dimmed  with  doubts,  fears,  and 
forebodings,  we  wonder  why.  But  sins  against 
nature  must  and  will  have  their  pay. 

Air  is  life.  The  purer  it  is  the  more  laden 
with  life-giving  properties  is  it.  The  only  way 
we  can  procure  air  is  through  our  lungs,  but 
many  of  us,  if  we  could  manage  to  live  without 
breathing,  would  be  content  to  do  so. 

The  lungs  (lights)  are  two  spongy  organs  situ- 
ated one  on  either  side  of  the  thorax.  Each  organ 
is  divided  into  lobes;  the  latter  are  in  turn  sub- 
divided into  smaller  lobes,  or  lobules,  the  num- 
ber of  which  is  estimated  to  be  600,000,000.  The 
extent  of  surface  through  which  oxygen  is 
absorbed  is  said  to  be  about  1,300  square  feet,  and 
through  this  surface  is  excreted  over  two  pounds 
of  poisonous  material  each  day,  representing 
about  one-third  of  the  body  waste.  The  blood, 
laden  with  impurities,  circulates  through  the 
lungs  once  every  minute  and  a  quarter. 

While  the  lungs  have  1,300  square  feet  for  the 
aeration  of  the  blood,  it  does  not  necessarily  fol- 
low that  all  this  surface  is  used.  Unless  the  lungs 
are  properly  expanded  portions  of  them  become 


VALUE  OF  EXERCISE  189 

closed,  a  state  known  as  atelectasis.  These  un- 
expanded  portions  become  filled  with  tissue 
detritus,  and  being  imperfectly  nourished  are 
easily  vulnerable  to  the  attacks  of  invading  bac- 
teria. That  a  complete  emptying  of  the  lungs  is 
necessary  several  times  a  day  is  shown  by  the 
following  physiological  facts: 

The  amount  of  air  that  passes  in  and  out  of 
the  lungs  with  each  inspiration  and  expiration 
is  from  twenty  to  thirty  cubic  inches.  This 
is  known  as  tidal  or  breathing  volume  of 
air. 

The  amount  of  air  that  can  be  forced  into  the 
lungs  by  a  deep  inspiration  is  about  one  hundred 
and  forty  cubic  inches.  This  is  known  as  com- 
plemental  air.  The  amount  of  air  remaining  in 
the  chest  after  the  ordinary  expiratory  efforts  is 
about  one  hundred  cubic  inches.  This  is  known 
as  reserve  air,  and  can  be  expelled  by  a  forcible 
respiration. 

Residual  air  is  that  portion  which  cannot  be 
expelled  even  by  the  most  forcible  expiratory 
efforts.  It  amounts  to  about  one  hundred  cubic 
inches. 

Thus  it  will  be  seen  that  ordinary  inspiration 
and  expiration  do  not  suffice  to  cleanse  the 
lungs  of  their  impurities.  The  furthest  removed 
portions  are  most  apt  to  suffer.  When  we  do 


1 90  YOURS  FOR  SLEEP 

not  aid  nature  to  get  rid  of  her  excrement,  the 
organs  are  subjected  to  an  almost  constant  bath 
in  carbon  dioxide  gas  and  other  noxious  sub- 
stances. It  is  practically  the  same  as  allowing  the 
body  exterior  never  to  be  cleansed,  a  thing  we 
would  never  do. 

Proper  use  of  the  lungs  means  strength.  The 
strongest  animals  are  those  which  breathe  deep- 
est; for  instance,  the  elephant  breathes  six  times  a 
minute,  the  mouse  one  hundred  and  fifty  times 
a  minute.  Pick  out  the  men  of  marked  physical 
and  mental  attainments  and  you  will,  on  an 
average,  find  them  to  be  deep  breathers.  Deep 
breathing  means  increased  nutrition,  better 
elimination,  a  clearer  skin,  a  brighter  mind,  a 
better  digestion;  in  short,  a  better  all-round  state 
of  body  and  mind. 

Some  persons  imagine  that  cold  air  predis- 
poses to  colds,  pneumonia,  etc.,  whereas  people 
do  not  have  any  of  these  disorders  because  of 
cold,  but  because  they  insist  on  living  in  atmos- 
pheres where  the  temperature  is  greatly  in  excess 
of  that  necessary  for  warmth.  Thus,  when  they 
change  from  their  overheated,  poorly  ventilated 
rooms  to  those  that  are  properly  aerated  the  sud- 
denness of  the  change  inhibits  the  functions  of 
the  mucous  membrane  lining  the  respiratory 
apparatus,  and  inflammation  results.  The  air 


VALUE  OF  EXERCISE  191 

of  most  abodes  is  not  only  poisonous  by  reason 
of  human  and  industrial  waste,  but  is  also 
polluted  by  germ  life.  It  is  in  unhygienic  sur- 
roundings that  the  organisms  which  cause  tu- 
berculosis, grippe,  and  other  infectious  diseases 
thrive. 

Just  as  poor  air  is  capable  of  rendering  one 
subject  to  the  attack  of  disease,  so  is  pure  air 
capable  of  preventing  it,  or  at  least  of  holding 
it  in  check,  when  disease  actually  exists.  Dur- 
ing the  past  ten  or  more  years  the  mortality  from 
tuberculosis  has  diminished  fifty  per  cent.  No 
drug  can  claim  the  credit  for  this,  for  the  credit 
is  solely  due  to  pure  air,  good  food,  sunshine, 
and  prophylaxis. 

Admitting  that  air  and  exercise  are  fundamen- 
tal principles  of  good  health,  how  and  by  what 
means  are  they  best  obtained? 

Of  course,  all  exercise  wherein  the  skeletal 
musculature  is  called  into  play  exacts  an  in- 
creased, healthful  activity  on  the  part  of  the 
lungs.  The  best  sort  of  exercise  for  one  to  take 
is  one  he  likes  to  take.  The  lover  of  golf,  the 
hunter,  the  canoeist,  need  seek  no  further.  But 
for  most  of  us  a  brisk  walk  of  a  mile  or  two,  pro- 
viding there  are  no  contraindications,  is  best. 
Next  in  value  comes  bicycle  riding.  The  bicyclist 
is,  however,  nearly  obsolete,  since  the  rapid  ad- 


192  YOURS  FOR  SLEEP 

vent  of  the  automobile.  While  the  latter  vehicle 
does  good,  inasmuch  as  it  freshens  the  mind  by 
giving  it  a  change  of  scene,  and  causes  people  to 
be  in  the  open  more,  it  is  nevertheless  detrimen- 
tal, since  its  owner  walks  less.  Riding  in  an  au- 
tomobile requires  no  muscular  exertion  that  ben- 
efits the  body.  It  is  conducive  to  laziness. 

Next  to  wheeling,  golf,  cricket,  and  croquet 
are  worthy  of  consideration.  The  exertion  ne- 
cessitated is  not  great,  the  mind  is  active,  and 
since  they  are  played  in  the  open  air  mental  and 
physical  betterment  follows.  Baseball  is  the 
most  beneficial  of  outdoor  sports. 

Tennis,  football,  competitive  athletics  in  gen- 
eral, cannot  be  indulged  in  by  the  general  pub- 
lic. The  amount  of  play  cannot  be  gauged,  the 
desire  to  win  may  lead  one  to  overexert  himself. 
The  comparatively  large  numbers  of  victims  of 
heart  and  arterial  disease  among  athletes  who 
compete  should  serve  as  a  warning  to  those  who 
contemplate  taking  up  such  sports. 

The  best  form  of  indoor  exercise,  and  one  that 
is  not  hard  to  persist  with,  is  indoor  rowing. 
Dumb-bells,  Indian  clubs,  medicine  balls,  etc., 
appeal  to  some,  but  the  vast  majority  first  take 
them  up  with  enthusiasm,  which  soon  waxes, 
wanes,  and  dies.  What  most  of  us  lack  is  con- 


VALUE  OF  EXERCISE  193 

sistency  and  persistency.  If  we  make  up  our 
minds  to  do  a  thing,  if  any  will  power  at  all  re- 
mains, we  should  not  be  deterred  from  our  de- 
termination by  any  minor  inconveniences  which 
may  arise.  If  the  task  is  at  first  a  bit  trouble- 
some, if  we  continue  with  it,  it  will  become  a 
pleasure,  a  sort  of  second  nature. 

Although  self-imposed  exercise  may  lack  en- 
thusiasm, we  should  not  make  the  mistake  of 
thinking  that  it  is  valueless  because  the  mind  does 
not  relish  it.  It  does  some  demonstrable  good, 
though  not  as  much  as  if  it  were  undertaken 
and  followed  with  pleasure.  Exercise  taken 
with  an  object  in  view,  as  mountain  climbing, 
and  exercise  taken  in  company  with  others,  is 
apt  to  be  relished.  It  must  be  remembered  that 
exercise  taken  consistently  and  systematically 
during  the  summer  months  and  given  up  as  soon 
as  the  air  begins  to  turn  cold  is  of  little  value, 
possibly  detrimental. 

Not  only  should  the  body  be  exercised,  but 
the  mind  as  well.  To  look  after  one  only  is  at 
the  expense  of  the  other,  generally.  There  are 
various  exercises  for  the  mind.  The  formation 
of  a  hobby,  especially  one  which  carries  the  in- 
dividual into  the  open  air,  is  particularly  valu- 
able. Interesting,  instructive  literature,  free 


194  YOURS  FOR  SLEEP 

from  morbidness,  is  also  to  be  advised.  Attend- 
ance at  football  and  baseball  games  is  both  rest- 
ful and  stimulative  to  the  mind.  Card  playing  is 
apt  to  cause  loss  of  sleep,  especially  if  money  is 
at  stake.  The  same  is  true  of  pool  playing.  A 
game  of  checkers,  chess,  or  dominos  is  to  be  pre- 
ferred. 

Fresh  air  we  may  procure  in  various  ways. 
We  should  make  it  a  practice  to  sleep  out  of 
doors,  or  as  near  as  possible  to  it  by  means  of 
sleeping  in  a  window  tent.  We  should  strive  to 
be  in  the  open  as  much  as  possible.  Deep 
breathing  morning,  noon,  and  night  should  be 
practiced.  Such  breathing  should  be  done 
through  the  nose,  should  be  slow,  rhythmical, 
and  not  forced.  A  very  good  method  of  deep 
breathing  is  to  press  a  finger  against  one  nostril 
so  as  to  close  it;  breathe  in  through  the  unclosed 
nostril,  and  let  the  air  out  the  same  nostril.  Re- 
peat the  process  with  the  opposite  nostril,  at  the 
rate  of  two  or  three  times  a  minute. 

Thomases  exist  every  place.  If  there  be  any 
doubt  in  your  mind  concerning  the  value  of  fresh 
air,  deep  breathing,  and  exercise,  make  a  per- 
sonal test  of  their  value  on  yourself,  say  for  six 
months.  If  you  do  not  notice  a  well-marked  im- 
provement in  your  state  of  health,  if  your  whole 


VALUE  OF  EXERCISE  195 

system  does  not  ooze  with  the  joy  of  life,  then 
— but  why  doubt?    There  are  no  "ifs"  about  it. 

"Exercise  is  the  chief  source  of  improvement  in  all  our 
faculties." — BLAIR. 

"Only  one  letter  differentiates  the  word  'health'  from  'wealth.' 
And  the  things  themselves  are  more  closely  related.  Every  time 
you  get  out  in  the  sunshine  and  laugh  and  play,  you  are  absorbing 
potential  wealth  into  your  being." — HUBBARD. 


CHAPTER  XI 

HYGIENE  OF  THE  BED  AND  THE 
SLEEPING  ROOM 


"O  bed!    O  bed!    delicious  bed! 
That   heaven    upon    earth   to    the   weary   head." 

—HOOD. 


THE  hygiene  of  the  bed  and  the  sleeping  room 
is  of  considerable  importance,  if  a  pleasant 
sleep  is  to  be  obtained.  As  Isaac  de  Benserade 
says: 

"In  bed  we  laugh,  in  bed  we  cry, 
And  born  in  bed,  in  bed  we  die. 
The   near   approach  a  bed  may  show 
Of  human  bliss  to  human  woe!" 

The  bed  should  be  placed  near  the  inner  wall 
of  the  room  and  away  from  the  windows  and 
fireplaces,  so  as  to  avoid  direct  currents  of  air. 
Canopies  and  other  adornments  are  to  be  dis- 
pensed with,  since  they  interfere  with  ventilation 
and  serve  as  receptacles  for  dust,  microbes,  etc. 
The  size  of  the  bed  is  not  important,  neither  is 
its  structure,  though  preferably  it  should  be 
made  of  metal,  so  as  to  be  cleansed  easily. 

196 


THE  BED  AND  SLEEPING  ROOM  197 

It  is  best  that  the  bed  clothing  be  as  simple 
as  possible.  A  hair  mattress  makes  the  bed 
comfortable,  firm,  yet  elastic.  A  feather  bed  is 
never  to  be  used,  if  for  no  other  reason  than  a 
sanitary  one.  It  is  soft,  absorbent,  damp,  and 
difficult  to  cleanse.  As  we  have  learned,  the  skin 
actively  functionates  during  the  night  and  if  the 
bed  material  be  absorbent  it  becomes  impreg- 
nated with  sweat,  becomes  damp,  while  the  de- 
composition of  the  sweat  produces  unsavory 
odors.  Cotton  sheets  are  preferable  to  all  others, 
since  they  are  not  good  conductors  of  either  heat 
or  cold  and  are  not  great  absorbers  of  moisture. 
The  coverings  of  the  body  should  not  be  heavy, 
as  quilts  and  counterpanes,  lest  respiration  be 
impeded.  Blankets  are  not  weighty  and  are 
warm,  two  factors  much  in  favor  of  their  em- 
ployment. Several  thin  coverings  are  better 
than  a  single  one  of  equal  weight,  since  the  air 
that  readily  finds  access  between  them  is  not  con- 
ducted. Wool  is  prone  to  prove  irritating.  The 
bed  clothing  should  come  up  high  enough  to 
cover  the  lower  portion  of  the  neck,  but  no  one 
should  sleep  with  the  head  beneath  the  clothes, 
since  body  emanations  are  thereby  inspired. 
Those  who  complain  of  waking  up  at  night  be- 
cause of  cold  will  find  relief,  and  still  be  enabled 
to  obtain  all  the  fresh  air  they  desire,  by  placing 


198  YOURS  FOR  SLEEP 

next  to  the  mattress  a  light  blanket,  this  in  turn 
being  covered  by  a  sheet.  In  this  way  cold  air  is 
prevented  from  rapidly  coming  up  from  below 
and  so  chilling  the  body  surface.  It  is  unneces- 
sary, I  hope,  to  remark  that  the  bed  clothing 
should  be  frequently  changed  and  washed. 
Moreover,  during  the  day  all  the  sheets,  blan- 
kets, pillow  cases,  mattresses,  etc.,  should  be 
thrown  back,  so  as  to  allow  the  air  to  permeate 
all  their  parts. 

A  good  bedroom  should  be  roomy,  so  as  to 
provide  a  maximum  of  fresh  air.  Its  essential 
furnishings,  besides  the  bed,  should  be  a  bed- 
side table,  a  carpet,  an  easy  chair,  and  a  com- 
mode. Draperies,  especially  elaborate  ones, 
should  be  avoided.  Furniture  should  be  as 
simple  as  possible,  inasmuch  as  it  is  not  so  liable 
to  afford  a  lodging  place  for  dust.  It  is  also 
easily  cleansed.  Plants  sometimes  serve  to 
brighten  the  appearance  of  the  room,  and  also 
aid  in  the  air's  purification.  In  these  days  many 
open  fireplaces  do  not  exist;  but  if  one  is  present, 
it  is  not  objectionable,  since  the  heat  produced 
and  its  psychic  influence  do  much  to  aid  sleep. 
Again,  it  serves  to  ventilate  the  room.  Toilets 
should  never  be  in  sleeping  rooms,  for  obvious 
reasons,  neither  should  the  body's  excretions  be 
allowed  to  vitiate  the  atmosphere.  The  walls 


THE  BED  AND  SLEEPING  ROOM  199 

and  ceilings  should  be  of  a  neutral  tint,  such  as 
pale  green.  There  is  nothing  more  restful  to  the 
eyes  than  the  color  green.  Wallpapers  that  are 
conspicuous  had  better  be  omitted.  The  room 
should,  of  course,  be  brightened  by  pictures, 
which,  however,  need  not  be  staid. 

Rattling  window  blinds  or  other  defects  that 
may  cause  annoyance  should  be  remedied.  It  is 
also  wise  to  take  adequate  precautions  against 
mosquitoes  and  other  pests,  which  if  able  to  rout 
the  sound  sleepers,  how  much  more  so  one 
troubled  with  insomnia!  The  room  should  also 
be  far  from  the  noises  of  house  and  street,  its 
walls  and  flooring  being  sufficiently  dense  to 
overcome  these.  It  is  recommended  that  the 
room  face  the  south  or  west,  so  as  to  be  more 
accessible  to  the  rays  of  the  sun.  "Where  the 
sun  does  not  enter,  the  doctor  does,"  is  an  old 
Italian  proverb.  There  should  be  at  least  twa 
windows,  in  order  that  adequate  ventilation  be 
possible. 

Ventilation  of  the  sleeping  room  is  an  all- 
important  question,  and  one  that  needs  adequate 
consideration.  While  people  do  not  seriously 
object  to  their  rooms  being  thoroughly  aired 
while  not  inhabited,  they  are  quite  averse  to  al- 
lowing any  night  air  in,  claiming  that  it  causes 
colds,  etc.  This  is,  however,  untrue ;  the  reverse 


200  YOURS  FOR  SLEEP 

is  most  often  explanatory.  Given  adequate  bed 
clothing  and  no  draughts,  night  air  is  not  injuri- 
ous. If  it  were,  why  should  we  encourage  the 
victims  of  pulmonary  diseases  to  sleep  out  of 
doors  constantly,  no  matter  the  season  of  the 
year?  Outdoor  sleeping  is  the  main  agent  of 
value  in  sanitarium  existence,  whose  motto  is, 
"Nail  the  windows  open."  Not  infrequently 
the  patients  awake  in  the  morning  to  find  them- 
selves covered  with  snow,  but  when  protected  by 
ear-laps,  etc.,  no  harm  accrues.  We  have  read 
of  persons  found  dead  in  snowstorms  and  wind- 
storms, but  the  snow  and  the  wind  were  not 
causative  of  death,  per  se.  They  simply  put  the 
finishing  touches  on  those  who  fell  from  exhaus- 
tion, heart  disease,  apoplexy,  etc. 

A  night  spent  in  a  stuffy,  ill-ventilated  room 
does  not  produce  a  satisfying  sleep.  The  per- 
son is  apt  to  awake  feeling*  irritable,  mentally 
fatigued,  his  face  sallow,  and  his  eyelids  puffy. 
That  pufHness  of  the  eyelids  may  be  a  symptom 
of  heart  or  kidney  disease,  we  should  always 
bear  in  mind. 

The  Black  Hole  of  Calcutta  has  often  been 
quoted  as  an  example  of  the  poisonous  effects 
of  impure  air.  With  its  history  and  its  terrible 
lesson  we  are  all  more  or  less  familiar.  But  a 
case  representing  just  as  forcibly  the  effects  of 


THE  BED  AND  SLEEPING  ROOM   201 

contaminated  air  is  that  of  a  certain  French  gen- 
tleman named  M.  Deal,  who  resolved  to  destroy 
himself  by  burning  charcoal  in  a  closed  room. 
He  left  the  following  diary: 

"I  have  thought  it  useful,  in  the  interest  of 
science,  to  make  known  the  effects  of  charcoal 
upon  man.  I  place  a  lamp,  a  candle,  and  a  watch 
on  my  table,  and  commence  the  ceremony. 

"It  is  quarter-past  ten.  I  have  just  lighted  the 
stove :  the  charcoal  burns  feebly. 

"Twenty  minutes  past  ten:  the  pulse  is  calm 
and  beats  at  its  usual  rate. 

"Thirty  minutes  past  ten:  a  thick  vapor  grad- 
ually fills  the  room:  the  candle  is  nearly  ex- 
tinguished. I  begin  to  feel  a  violent  headache: 
my  eyes  fill  with  tears ;  I  feel  a  general  sense  of 
discomfort;  the  pulse  is  agitated. 

"Forty  minutes  past  ten:  my  candle  has  gone 
out;  the  lamp  still  burns:  the  veins  at  my  tem- 
ples throb  as  if  they  would  burst;  I  feel  very 
sleepy:  I  suffer  horribly  in  the  stomach;  my 
pulse  is  at  eighty  degrees. 

"Fifty  minutes  past  ten:  I  am  almost  stifled: 
strong  ideas  assail  me  ...  I  can  scarcely 
breathe  ...  I  shall  not  go  far  ...  These  are 
symptoms  of  madness  .  .  . 

"Sixty  minutes  past  ten :  I  can  scarcely  write 
.  .  .  my  sight  is  troubled  .  .  .  my  lamp  is  go- 


202  YOURS  FOR  SLEEP 

ing  out  ...  I  did  not  think  it  would  be  such 
agony  to  die  .  .  .  ten  ..." 

What  more  he  wrote  was  illegible.  M.  Deal 
soon  was  dead,  poisoned  by  carbon  dioxide  gas, 
the  very  same  gas  that  many  of  us  allow  free 
rein  in  the  household.  It  may  not  kill  us  as 
rapidly  as  it  did  M.  Deal,  but  nevertheless  it  is 
killing  us,  slowly  yet  surely.  While  the  present 
day  authorities  on  hygiene  do  not  believe  that 
the  presence  of  large  amounts  of  carbon  dioxide 
gas  or  harmful  expired  products  of  respiration 
have  much  to  do  with  causing  the  ill  effects  at- 
tributed to  poor  ventilation,  but  that  these  ill  ef- 
fects are  due  to  a  high  temperature  and  a  high 
humidity  which  prevent  the  body  heat  from  be- 
ing dissipated,  still  if  we  see  to  it  that  our  abodes 
are  well  aired  we  may  feel  reasonably  certain 
that  the  body  will  be  enabled  to  throw  off  its 
surplus  heat  and  that  the  air  we  breathe  is  not 
contaminated. 

The  question  of  ventilating  the  sleeping  room 
is  easy  of  solution.  The  windows  are  to  be 
opened  wide  during  the  day.  A  few  hours 
before  retiring  they  may  be  closed  so  that  the 
room  may  feel  comfortable  when  undressing. 
They  should,  however,  be  again  opened,  top 
and  bottom,  before  going  to  bed.  The  air  from 
the  lower  window  may  be  deflected  upward  and 


THE  BED  AND  SLEEPING  ROOM  203 

draughts  be  obviated  in  many  ways.  A  common 
plan  is  to  place  a  board  crosswise  under  the 
lower  sash,  so  as  to  fill  the  opening  made  by 
opening  the  lower  window.  Sleeping  out  of 
doors  can  be  followed  by  all,  even  children.  In 
lieu  of  this  "nailing  the  windows  open"  will 
suffice. 

While  most  people  will  soon  leave  aside  their 
prejudice  concerning  cold  air  after  they  experi- 
ence its  benefits,  they  may,  however,  suffer  many 
misgivings  about  arising  on  cold,  winter  morn- 
ings. If  a  good-sized  bathrobe  or  dressing  gown 
is  kept  close  to  the  bed,  it  takes  but  a  moment  to 
wrap  one's  self  in  this  and  then  to  retire  to  a 
warmer  room  for  dressing. 

Individuals  in  good  health  may  be  able  to 
sleep  comfortably  without  pillows.  This  prac- 
tice, which  is  to  be  encouraged,  tends  to  prevent 
round  shoulders  and  contributes  toward  a  cure 
when  such  a  condition  exists.  Lying  prone  with 
one  arm  extended  above  the  head  and  the  leg 
opposite  drawn  up,  which  attitude  may  be  re- 
peated on  the  opposite  side,  can  take  the  place  of 
pillows.  While  posture  during  sleep  is,  after 
all,  a  matter  of  no  great  importance,  that  dur- 
ing the  wakir -:j  period  is.  Many  complaints, 
such  as  headache,  constipation,  fatigue,  cold 
hands  and  feet,  biliousness,  etc.,  are  due  to  a 


204  YOURS  FOR  SLEEP 

slouching  attitude,  which  lessens  the  support  of 
the  abdominal  organs  and  thus  favors  stagna- 
tion of  blood  in  the  liver  and  splanchnic  vessels, 
The  abdomen  should  be  taut;  in  this  way  the 
liver,  intestines,  and  stomach  are  massaged  and 
the  circulation  in  the  visceral  blood  vessels  pro- 
moted. An  erect  carriage  and  corrective  exer- 
cises are  advisable  when  round  shoulders  or  a 
lax  abdominal  wall  exist.  Individuals  who  are 
obese,  or  who  suffer  from  pendulous  abdomens, 
may  find  relief  by  wearing  a  suitable  abdominal 
supporter  or  bandage. 

One  pillow,  small,  flat,  and  moderately  hard, 
should  be  enough  for  most  individuals.  For  in- 
somniacs, however,  two  may  be  required.  In 
cases  of  sleeplessness  due  to  arterio-sclerosis  even 
three  may  be  necessary.  In  arterio-sclerosis,  as 
we  have  learned,  it  is  common  to  be  sleepy  in 
the  daytime  and  wakeful  at  night,  because  the 
recumbent  position  sends  more  blood  to  the 
brain.  A  semi-erect  posture,  therefore,  favors 
sleep  in  such  cases.  In  place  of  a  number  of 
pillows  a  triangular  frame  may  be  made,  which 
should  be  padded  to  prevent  injury  to  the  skin. 
To  prevent  falling  out  of  bed,  a  long  board 
should  be  placed  on  either  side  of  the  bed. 
Blocks  placed  under  the  upper  bedposts,  or  the 
use  of  a  specially  designed  bed,  such  as  is  used 


THE  BED  AND  SLEEPING  ROOM  205 

in  hospitals,  are  useful  and  practical.  These 
methods  are  also  of  value  in  case  of  sleeplessness 
due  to  asthma,  cardiac  or  renal  disease,  or  other 
disease  accompanied  with  interference  to  respir- 
atory movements. 

A  pillow  stuffed  with  hops  or  balsam  is  some- 
times of  service,  particularly  in  nervous  indi- 
viduals. The  odor  of  the  hops,  or  of  whatever 
forms  the  make-up  of  the  medicated  pillow,  no 
doubt  gives  the  individual  something  to  think 
about  other  than  his  woes,  and  by  distracting  the 
mind  from  its  unpleasant  thoughts  promotes 
sleep.  Perfume,  we  know,  has  a  soporific  power. 
Of  themselves,  medicated  pillows,  just  like  med- 
icated baths,  have  no  intrinsic  value  apart  from 
the  favorable  psychic  influence  they  produce. 
Neurotics,  worriers,  and  those  whose  insomnia 
is  due  to  overfatigue  may  find  comfort  in  their 
employment.  The  Chinese  and  the  Japanese 
often  woo  and  win  sleep  by  placing  under  the 
neck  a  cylindrical  pillow  made  of  old  papers. 
The  ticking  of  a  watch  under  the  pillow  may, 
by  the  montonous  sound  it  produces,  cause  sleep. 
In  very  nervous  individuals  it  may  defeat  it, 
however. 

Many  persons,  especially  the  old,  find  great 
comfort  from  wearing  a  nightcap.  In  many 
cases  they  have  become  accustomed  to  its  use, 


206  YOURS  FOR  SLEEP 

and  so  cannot  part  with  it  readily.  Others  find 
it  of  benefit  because  it  prevents  chilling  of  the 
head,  and  where  a  person  is  troubled  by  this 
disagreeable  feeling,  or  is  bald,  it  may  be  tried. 
Again,  the  wearing  of  light  slippers  in  bed  may 
prove  useful  to  those  who  are  sleepless  because 
of  cold  feet.  As  has  been  previously  stated,  the 
best  palliative  remedy  for  cold  feet  is  alternate 
hot  and  cold  foot  baths,  followed  by  massage  of 
the  extremities.  But  many  such  sufferers  are  too 
lazy  to  do  this;  they  have  cold  feet  not  only 
literally  but  figuratively.  Simple  but  vigorous 
exercise  of  the  toes  and  ankles  may  restore  active 
circulation  in  the  cold  members.  Hot  bricks, 
irons,  etc.,  are  also  useful  in  this  condition.  One 
should  always  be  extremely  careful  in  applying 
heat  or  cold  to  the  sick,  the  very  old,  or  the  very 
young.  If  the  heat  or  cold  is  too  uncomfortable 
for  the  nurse,  as  tested  by  the  cheek  or  back  of 
the  hand,  then  it  is  decidedly  unfit  for  the  patient. 
Wet  stockings  may  relieve  burning  of  the  feet. 
Other  methods,  however,  are  to  be  preferred. 
Burning  sensations  in  the  feet  may  be  due  to 
systemic  or  local  causes,  such  as  excessive  sweat- 
ing of  the  feet,  prolonged  standing,  unclean 
stockings,  fallen  arches,  corns,  bunions,  etc. 
Bathing  the  feet  in  cold  or  lukewarm  water,  to 
which  a  small  amount  of  ordinary  baking  soda 


THE  BED  AND  SLEEPING  ROOM  207 

has  been  added,  is  a  ready  and  efficient  remedy. 
A  point  of  practical  importance,  for  obese  indi- 
viduals particularly,  is  that  permanent  relief  is 
often  obtained  from  painful,  burning  feet,  pains 
in  the  calves  of  the  legs  and  back,  by  wearing 
specially  designed  shoes.  These  shoes  are  made 
so  that  the  individual's  heels  fit  into  a  concavity, 
and  thus  the  arches  are  supported  and  strength- 
ened. 

While  it  is  advisable  that  the  windows  be 
opened  wide  the  year  round,  poor  sleepers  may 
awake  with  the  sun  because  of  the  effect  of  light 
falling  upon  the  eyes.  In  this  case  it  is  better 
for  the  individual  to  choose  a  room  into  which 
no  morning  sunlight  enters,  so  as  to  get  the 
advantage  of  all  the  fresh  air  possible.  But  if 
this  is  not  practical  or  possible,  then  the  window 
shades  are  to  be  pulled  down  at  night,  which, 
however,  may  necessitate  partial  closing  of  the 
windows,  in  case  the  beating  of  the  shades  against 
the  windows  annoy  the  sleeper.  If  a  hall  light 
is  allowed  to  burn  during  the  night,  and  proves 
annoying,  the  transom  of  the  door  may  be 
masked.  It  should  not  be  necessary  to  state  that 
by  no  means  should  a  light  be  left  burning  in  the 
sleeping  room  throughout  the  night.  Light  is, 
ordinarily,  antagonistic  to  sleep.  There  are 
some  individuals,  however,  who  because  of  habit 


208  YOURS  FOR  SLEEP 

or  a  groundless  fear  of  the  dark  are  unable  to 
sleep  without  a  light  burning  in  the  room.  Fear 
of  the  dark  is,  in  an  adult,  a  remnant  of  child- 
hood's fears.  Children  should  be  encouraged  to 
sleep  in  the  dark  from  their  earliest  years.  Excit- 
ing stories  before  bedtime,  especially  blood- 
curling  ones,  and  scaring  the  child  foster  this 
fear  of  the  dark.  By  explaining  to  the  child  the 
meaning  of  darkness  and  daylight,  the  avoid- 
ance of  exciting  stories,  and  by  encouragement, 
this  fear  may  be  combated. 

If  possible  the  temperature  of  the  sleeping 
room  should  not  be  higher  than  60°  F.  For 
children  not  accustomed  to  outdoor  sleeping  a 
higher  temperature  is  advisable.  The  cold  of 
deep  winter  or  the  heat  of  the  dog  days  of  sum- 
mer may  produce  sleeplessness.  It  is  much  easier 
to  warm  a  room  than  it  is  to  cool  it.  A  cold  bed 
may  defeat  sleep ;  also  a  damp  one.  Warm,  dry 
bedclothing,  undressing  in  a  warm  room  so  as 
not  to  -chill  the  body  surface,  the  plugging  of 
cracks  which  admit  cold  air,  hot-water  bottles, 
warming  the  bedclothing  before  a  fire,  will 
usually  remedy  the  effects  of  cold. 

The  sleeplessness  of  hot  weather  is  not  due  so 
much  to  external  heat,  per  se,  as  it  is  to  stagnation 
of  the  body's  heat  and  to  sweat,  which  irritates 
the  skin,  produces  a  sticky  sensation,  and  which 


THE  BED  AND  SLEEPING  ROOM  209 

renders  nervous  individuals  particularly  restless 
and  fidgety.  Sleeping  out  of  doors,  or  a  cold 
bath,  an  alcohol  rub,  a  sponge  bath,  light  bed- 
clothing,  sleeping  between  the  sheets  without 
underclothing,  are  simple  remedies  for  the  sleep- 
lessness of  excessive  heat.  Another  efficacious 
method  is  to  interpose  a  straw  matting  sheet  be- 
tween the  mattress  and  ordinary  sheet.  Still 
another  is  to  wet  one  or  more  Turkish  towels, 
or  a  sheet  of  body  length.  The  wet  cloth  is  laid 
on  the  bed,  on  which,  after  removing  all  cloth- 
ing, the  individual  lies.  There  is  not  much  dan- 
ger of  catching  cold,  and  sleep  often  follows 
rapidly. 

Restlessness  or  sleeplessness  due  to  fever  is 
best  combated  by  alcohol  baths,  sponging,  wet 
packs,  or  cold  baths.  Cold  baths  sometimes  pro- 
duce shock,  and  should  therefore  only  be  given 
with  the  physician's  permission.  The  sick  are 
often  rendered  restless  because  the  bed  is  not 
kept  smooth,  the  bedclothing  not  changed  often 
enough,  or  breadcrumbs  or  other  foreign  mate- 
rials are  not  removed.  Bed  sores,  due  practically 
to  the  same  causes,  are  easy  of  prevention  but 
difficult  to  cure.  A  buffalo  robe  between  the 
mattress  and  sheet  does  much  to  prevent  them. 

The  sick,  particularly  infants,  are  often  made 
very  restless  by  an  ice  cap.  If  the  sick  one  frets 


210  YOURS  FOR  SLEEP 

about  it,  tries  constantly  to  shake  it  off,  it  had 
better  be  dispensed  with.  Cold  sponges  can 
adequately  take  its  place.  Sick  infants  and  chil- 
dren often  sleep  soundly  after  the  application 
of  a  mustard  pack.  The  child  is  divested  of  all 
clothing  and  placed  upon  a  warm  blanket.  A 
teaspoonful  of  mustard  is  added  to  a  quart  of 
warm  water;  in  this  a  towel  is  dipped  and 
wrapped  around  the  body  of  the  child,  the  towel 
in  turn  being  covered  by  the  blanket  It  may  be 
left  on  for  fifteen  or  twenty  minutes,  at  the  expi- 
ration of  which  time  a  general  reddening  of  the 
body  is  found.  It  may  be  repeated  if  necessary. 
The  mustard  pack  is  preferable  to  the  mustard 
bath,  inasmuch  as  the  latter  causes  much  incon- 
venience to  the  child. 

Fathers  and  mothers  might  save  themselves 
much  disturbed  sleep  by  training  their  infants 
from  birth  in  good  sleeping  habits.  If  this  has 
been  neglected  the  infant  will  surely  cry,  and 
mostly  at  night,  from  habit.  It  has  learned  that 
it  only  needs  to  cry  loud  enough  or  long  enough 
in  order  to  be  taken  up,  and  us  long  as  it  can 
command  it  surely  will. 

Infants  cry  from  many  causes,  of  course; 
one  should  seek  out  the  simpliest  first.  It  is 
not  wise  to  attribute  the  cry  as  always  pro- 
ceeding from  hunger,  as  so  many  mothers  do; 


THE  BED  AND  SLEEPING  ROOM  211 

or  to  "stuff"  the  child  anyway  in  order  to 
keep  it  quiet.  Feeding  the  infant  may  tempo- 
rarily stop  its  wailings,  but  sooner  or  later  it 
will  cry  again — this  time  probably  from  indi- 
gestion. The  cry  of  hunger  is  a  fretful  cry, 
and  is  often  accompanied  by  sucking  of  the 
ringers.  It  ceases,  however,  when  the  child  has 
been  fed.  When  it  cries  after  feeding  it  is 
probably  suffering  from  indigestion.  A  spoon- 
ful or  two  of  lukewarm  water,  gentle  massage  of 
the  abdomen,  placing  the  infant  on  its  belly 
may  remedy  matters.  Infants  are  now  being 
taught  to  sleep  in  the  prone  position.  Acute  pain 
produces  a  piercing  cry,  accompanied  by  a 
drawing  up  of  the  limbs,  tenseness  of  the  abdo- 
men, and  pinching  of  the  features.  Minor  de- 
grees of  pain  cause  moaning.  The  cry  of  temper 
is  not  seen  in  early  infancy.  It  is  loud,  and 
accompanied  by  a  violent  kicking,  throwing  back 
of  the  head  and  hands,  and  an  increase  in  the 
cry  when  the  child  is  touched.  In  wasting 
diseases  the  cry  is  low,  pitiful,  and  whining. 

If  the  parent  can  satisfy  herself  that  the  air 
of  the  bedroom  is  not  foul  or  overheated,  that 
there  is  not  too  much  bed  covering,  that  the 
napkin  is  clean,  the  night  clothes  not  too  tight, 
and  that  the  infant  is  not  in  pain,  it  is  best 
to  let  it  cry  to  its  heart's  content,  especially  if 


212  YOURS  FOR  SLEEP 

it  has  been  accustomed  to  being  taken  up 
whenever  it  cries.  This  sounds  like  a  harsh 
dictum,  but  it  is  the  only  way  to  correct  the 
infant.  Experience  has  shown  that  it  is  the 
best  way,  too.  In  hospitals  mothers  are  not 
allowed  to  take  up  their  infants  because  they 
cry  during  the  night,  save  it  be  at  or  very  close 
to  the  regular  feeding  time.  Should  the  in- 
fant cry,  the  nurse  satisfies  herself  that  it  is  not 
from  pain  or  other  good  cause;  if  not,  then 
the  infant  can  cry  as  much  as  it  will.  Infants 
soon  learn ;  one  or  two  crying  spells  cure.  In  one 
hospital,  where,  by  reason  of  serious  sickness  in 
the  ward,  the  mothers  were  allowed  to  take  up 
their  children  at  night  to  preserve  quiet,  after 
a  short  time  practically  every  infant  in  the  ward 
had  formed  the  habit  of  crying  at  night.  This 
took  weeks  to  correct,  and  it  was  corrected  by 
paying  no  attention  to  it. 

A  point  of  practical  importance  is  that  there 
are  very  few  diseases  so  serious  as  to  require 
waking  up  a  sick  individual  to  give  him  medi- 
cine. Sleep  is  the  best  medicine,  and  unless 
advised  to  the  contrary  the  sick  should  be  per- 
mitted to  sleep  undisturbed. 

"The  bed  has  become  a  place  of  luxury  to  me!     I  would  not 
exchange  it  for  all  the  thrones  in  the  world." — NAPOLEON  FIRST. 


CHAPTER  XII 
REMEDIES  FOR  SLEEPLESSNESS 

"Fatigue  is  the  best  pillow."— FRANKLIN. 

"Put  off  thy  cares  with  thy  clothes:  so  shall  thy  rest  strengthen 
thy  labor,  and  so  shall  thy  labor  sweeten  thy  rest." — QUARLES. 

A  REVIEW  of  the  various  causes,  each  and  every 
one  fully  capable  of  producing  insomnia,  will 
readily  establish  the  folly  of  claiming  for  any 
drug  or  combination  of  drugs,  or  any  one  method 
of  treatment,  an  absolute  cure  of  the  disorder. 
There  is  no  specific,  for  inasmuch  as  many 
factors  operate  in  producing  the  condition  there 
can  be  none.  Moreover,  if  we  bear  in  mind  the 
fact  that  insomnia  is  not  a  disease,  per  se,  but 
simply  a  manifestation  of  some  perversion  of  the 
system,  we  can  readily  understand  why  it  is 
necessary  for  the  pathological  condition  to  be 
removed  before  a  cure  can  be  expected. 

The  plan  to  be  followed  by  anyone  who  has 
been  a  sufferer  from  insomnia  for  any  length  of 
time  is  for  that  one  to  consult  some  competent 
physician  or  physicians,  and  not  to  rest  con- 
tented until  every  part  of  the  body  has  been  sub- 
jected to  the  most  rigid  examination.  I  say 

213 


214  YOURS  FOR  SLEEP 

competent  because  all  physicians  are  not  capable 
of  treating  the  affection.  The  family  doctor  who 
effects  more  cures,  probably,  because  of  the  faith 
there  is  in  him,  rather  than  the  pills  or  potions 
he  dispenses,  is,  in  truth,  comparable  to  a  jack 
of  all  trades.  I  do  not  say  this  disparagingly, 
because  I  am  an  ordinary  physician  myself.  The 
average  practitioner  knows  something  of  all 
diseases;  much  of  some,  little  of  others.  His 
limited  time  and  the  stress  of  life  prevent  him 
from  acquiring  all  the  knowledge  he  withes  to 
have  concerning  any  one  subject. 

This  is  an  age  of  specialists.  There  is  so  much 
of  medicine  and  surgery  that  for  a  doctor  to  be  a 
success  it  is  necessary  for  him  to  devote  his  whole 
time  to  one  branch  of  either  science.  Of  course, 
it  is  well  and  proper  that  the  family  physician, 
or  some  ethical  physician  in  whom  you  have 
confidence,  be  first  consulted.  But  if  he  fails  to 
remedy  your  state,  he  will  not  be  averse  to  rec- 
ommending you  to  some  other  physician  who 
knows  more,  by  dint  of  specialism,  of  the  proper 
therapeutics  of  such  disturbances  than  he  does. 
Should  you  meet  with  failure,  be  not  discour- 
aged :  there  is  a  cause  some  place  which  must  be 
found.  Some  may  have  forgotten  to  ex- 
amine your  eyes,  take  your  blood  pressure,  ex- 
amine the  function  of  your  stomach.  But  until 


REMEDIES  FOR  SLEEPLESSNESS    215 

the  very  best  specialists  have  pronounced  them- 
selves baffled,  if  sleeplessness  has  been  keep- 
ing you  company  long,  refuse  soporific  drugs, 
unless  the  reason  for  their  employment  satisfies 
your  understanding. 

The  use  of  soporific  drugs  cannot  be  too 
strongly  condemned.  They  may,  of  course,  be 
valuable  in  acute  illness,  or  when  for  adequate 
reasons,  to  be  determined  only  by  the  physician, 
sleep  is  necessary  for  the  preservation  of  the  life 
of  the  patient,  tiding  him  over  a  crisis.  Prac- 
tically all  the  drugs  employed  in  the  treatment 
of  insomnia  are  poisons,  and  produce  sleep  arti- 
ficially. They  are  also  habit-forming,  and  tend 
to  accumulate  in  the  system,  thereby  deranging 
the  bodily  functions,  especially  the  vital  ones. 
Not  only  is  the  sleep  they  produce  unnatural, 
but  it  fails  to  be  productive  of  the  feeling  of 
well-being  and  satisfaction  that  distinguishes 
normal  sleep.  Drug  users  awake  irritable,  fa- 
tigued, mentally  dull,  "dopy";  again,  their 
sleep  is  liable  to  be  disturbed  by  unpleasant 
dreams,  nightmare,  and  other  disorders  associ- 
ated with  unnatural  sleep.  Frequently  used  the 
dose  of  soporific  drugs  must  be  constantly  in- 
creased, in  order  to  obtain  the  desired  effect; 
moreover,  it  is  also  necessary  to  change  from  one 
agent  to  another,  inasmuch  as  the  body  becomes 


216  YOURS  FOR  SLEEP 

accustomed  to  the  drug  used  and  is  no  longer 
influenced  by  it. 

The  most  powerful  of  all  the  somnifacients  is 
opium,  particularly  its  derivative,  morphine. 
When  morphine  is  given  hypodermatically  it 
produces  sleep  very  quickly.  While  it  may  be 
true  that  morphine  is  given  hypodermatically 
more  often  than  any  other  drug,  we  should  not 
make  the  mistake  of  thinking  that  every  time 
the  doctor  employs  the  hypodermic  syringe  he 
is  injecting  morphine.  Many  other  drugs,  such 
as  strychnine,  digitalin,  ether,  alcohol,  pituitrin, 
etc.,  are  administered  in  this  way,  particularly 
when  prompt  action  is  desired  or  where  oral 
medication  is  impossible.  Anyone  who  pre- 
scribes morphine  for  chronic  insomnia  should  be 
looked  on  with  suspicion.  It  is  not  scientific  and 
is  bound  to  prove  detrimental  in  more  ways  than 
one  to  the  patient.  There  is  no  other  drug  that 
possesses  such  a  tendency  toward  creating  an 
appetite  for  it  nor  is  there  a  habit  more  difficult 
to  control.  The  mental,  moral,  and  physical 
degeneration  it  produces  is  almost  beyond  be- 
lief and  understanding. 

I  can  quite  readily  bring  to  mind  the  case  of  a 
woman  of  wealth  and  affluence  reduced  to  an 
almshouse  existence  because  a  woman  friend  had 
once  given  her  a  morphine  pill  to  relieve  her 


REMEDIES  FOR  SLEEPLESSNESS   217 

insomnia.  In  those  days  narcotic  drugs  were  not 
difficult  to  procure,  and  stupidly  reasoning  that 
there  was  no  necessity  for  going  without  sleep 
when  one  little  pill  would  do  so  much,  she  be- 
gan using  the  drug  regularly.  Her  diamonds 
soon  became  the  pawnbroker's,  from  a  lady  of 
leisure  she  became  a  wage  slave,  until  at  last  she 
was  numbered  among  the  paupers.  Fortunately 
for  her,  she  was  cured  of  the  habit,  and  much  to 
her  pleasant  surprise  she  still  managed  to  sleep, 
the  condition  producing  her  insomnia  having 
righted  itself  years  before. 

There  are  numerous  other  drugs  used  for 
insomnia,  such  as  chloral,  paraldehyde,  veronal, 
trional,  acetanalid,  the  bromides.  They  are  all 
dangerous,  habit-forming,  and  provocative  of 
serious  derangements  which  may  terminate 
fatally.  There  is  no  drug  yet  known  that  will 
produce  a  perfectly  normal  sleep,  nor  is  there 
any  drug  that  can  be  used  indefinitely,  no  matter 
what  the  ailment  may  be,  that  does  not  destroy 
more  than  it  builds.  Drugs  add  coals  to  the  fire, 
and  once  the  fire  is  fed  it  may  not  be  quenched. 

In  general,  the  person  afflicted  by  insomnia 
should  lead  a  quiet  life,  free  from  excesses  of  any 
kind.  We  all  require,  on  an  average,  eight  hours 
of  sleep  during  each  twenty-four,  and  we  should 
so  regulate  the  day  as  to  have  a  definite  hour  for 


2i 8  YOURS  FOR  SLEEP 

retiring  and  for  arising.  Once  the  habit  of  go- 
ing to  sleep  at  a  certain  hour  becomes  established 
it  will  be  difficult  to  break.  As  Horace  Mann 
says:  "  Habit  is  a  cable;  we  weave  a  thread  of 
it  each  day,  and  it  becomes  so  strong  we  cannot 
break  it." 

Training  in  proper  habits  of  sleep  should  be 
begun  at  birth.  The  infant  should  be  put  into 
its  crib  at  a  certain  hour  and  while  awake,  and 
should  be  allowed  to  go  to  sleep  of  its  own  ac- 
cord. Pacifiers,  rocking  to  and  fro,  and  other 
devices  are  prone  to  be  habit-forming.  Regular 
sleep  is  best  obtained  by  wakening  the  infant 
every  two  hours  during  the  day  for  feeding,  and 
allowing  it  to  sleep  as  much  as  it  will  at  night. 
After  the  fifth  month  all  feedings  between  10 
p.m.  and  7  a.m.  should  be  omitted.  Feeding  the 
infant  every  time  it  awakes,  "  floor-walking," 
rocking,  will  not  aid  in  establishing  good  habits 
of  sleep.  A  darkened,  quiet  room,  a  warm  bed, 
a  satisfied  appetite,  dry  napkins,  and  unimpeded 
respiration,  are  all  that  are  necessary  to  produce 
sleep  in  a  normal,  healthy  child. 

On  awakening  in  the  morning,  the  first  thing 
you  should  do  is  to  "thank  God  that  you  have 
something  to  do  which  must  be  done  whether 
you  like  it  or  not.  Being  forced  to  work,  and 
forced  to  do  your  best,  will  breed  in  you  temper- 


REMEDIES  FOR  SLEEPLESSNESS    219 

ance,  self-control,  diligence,  strength  of  will, 
content,  and  a  hundred  virtues  which  the  idle 
will  never  know"  (Kingsley). 

Remembering  that  sleep  tends  toward  a  stasis 
of  blood  in  the  various  larger  organs  and  in  the 
extremities,  we  should,  before  arising,  lie  on 
the  right  side  for  a  few  minutes,  then  on  the  left, 
then  on  the  stomach,  and  finally  on  the  back. 
This  simple  practice  is  often  very  efficacious  in 
removing  the  angina  pains,  asthma,  lumbagoes, 
so  often  found  in  anemic  individuals  and  which 
are  often  due  to  improper  positions  during  sleep. 
The  muscles  should  then  be  gently  exercised  by 
stretching,  after  the  manner  of  a  yawn,  so  as  to 
remove  the  stiffness  then  existing  in  them  occa- 
sioned by  repose.  It  also  serves  to  minimize 
the  slight  shock  accompanying  a  sudden  change 
to  the  upright  position. 

Since  mucus,  cell  detritus,  foreign  matter  from 
the  pharynx  and  lungs,  have  collected  in  the 
mouth  during  the  night,  this  portion  of  the 
body  should  receive  adequate  attention,  as 
should  the  nose,  the  eyes,  and  the  ears.  If 
we  made  a  careful  record  of  the  per- 
sons who  were  sanitary  with  these  portions 
of  their  anatomy  we  would  find  their  number 
surprisingly  few.  These  matters  are  of  course 
minor,  but  it  is  only  by  a  careful  attention  to 


220  YOURS  FOR  SLEEP 

apparently  trivial  conditions  that  a  perfectly 
working  body  is  acquired. 

Every  person  should  devote  at  least  five  or 
ten  minutes  each  morning  to  exercise  and  deep 
breathing,  preferably  in  the  open  air.  If  we 
lived  like  Methuselah  there  would  not  be  much 
difficulty  about  the  latter.  Methuselah,  be  it  re- 
membered, always  slept  in  the  open  air.  When 
he  had  reached  the  record-breaking  age  of  500 
years,  it  is  said  that  an  angel  appeared  before 
him  saying,  "  Arise,  Methuselah,  and  build 
thee  a  house,  for  thou  shalt  live  500  years 
longer."  But  Methuselah  answered,  "  If  I  am 
to  live  but  500  years  longer,  it  is  not  worth 
while  to  build  me  a  house.  I  will  sleep  in  the 
air,  as  I  have  used  to  do." 

A  short  brisk  walk  before  breakfast  is  one  of 
the  best  appetizers  known.  Moreover,  the  exer- 
cise aids  in  stimulating  peristalsis  of  the  bowels, 
reestablishes  the  circulation  of  blood,  massages 
the  various  organs,  cleansing  them  of  waste 
products,  the  removal  of  which  has  been  slug- 
gish during  the  night,  charges  the  system  with 
oxygen,  and,  in  short,  fills  the  body  and  soul  with 
the  joy  of  life. 

Recalling  to  mind  that  the  conditions  favoring 
sleep  are  fatigue  and  mental  quietness,  the  busi- 
ness transacted  during  the  day  should  not  be  so 


excessive  as  to  produce  overfatigue  or  mental 
excitation.  When  custom  tolls  the  knell  of  the 
working  day,  leave  all  the  day's  problems  behind 
you.  Shop  talk  out  of  shop  hours  is  not  condu- 
cive toward  making  you  popular,  let  alone  sleep. 
If  your  work  is  grouped  under  the  sedentary 
occupations,  a  smart  walk  of  a  mile  or  two  after 
supper  will  produce  a  non-excessive  amount  of 
fatigue,  while  a  quiet  game  of  cards,  checkers, 
or  chess  where  nothing  is  at  stake  will  often  pro- 
duce mental  serenity.  Attendance  at  plays  that 
do  not  deal  with  exciting  social  or  other  prob- 
lems may  prove  advantageous. 

The  evening  meal  should  be  simple  and  light, 
free  from  indigestible  and  heavy  foods.  The 
condiments,  as  mustard,  vinegar,  pepper,  etc., 
had  best  be  eschewed  at  this  meal,  likewise  the 
stimulants,  as  tea,  coffee,  alcoholic  drinks. 
Lettuce,  onions,  and  apples  are  compatible  to 
and  often  productive  of  sleep.  By  no  means  is 
the  stomach  to  be  overloaded. 

Before  considering  any  of  the  methods  by 
which  sleep  may  be  gained,  there  are  a  few  ques- 
tions of  practical  importance  deserving  of  atten- 
tion. One  of  these  is  as  to  the  advisability  of 
two  or  more  sleeping  together. 

While  it  is  not  always  possible,  for  numerous 
reasons,  for  each  individual  to  have  a  sleeping 


'222  JOURS  FOR  SLEEP 

room  of  his  own,  if  it  is  to  be  had  for  the  asking, 
he  should  by  all  means  ask.  If  not  feasible  or 
possible,  then  it  is  by  no  means  a  hardship  to 
procure  an  extra  bed,  so  that  there  may  be  a  bed 
for  each  occupant  of  the  room.  It  goes  without 
saying  that  no  more  than  two  persons  should 
sleep  in  the  same  sleeping  room  at  the  same  time. 
The  habit  some  mothers  have  of  taking  their  in- 
fant offsprings  to  bed  with  them  is  fraught  with' 
danger.  The  comparatively  large  number  of 
infant  deaths  by  suffocation  should  afford  ample 
proof  of  this.  No  good  will  ever  come  from 
adults  sleeping  with  the  young,  though  it  once 
was  believed  that  healthful  influences  could  be 
transmitted  in  such  a  way,  as  is  proved  by  the 
fact  that  King  David  was  given  as  a  bedfellow 
a  strong,  vigorous  youth,  in  the  hope  of  restoring 
his  waning  faculties.  But  to  no  avail. 

There  are  many  reasons  why  only  one  person 
should  occupy  a  bed.  First  of  all  is  the  fact  that 
it  prevents  the  contraction  of  disease.  If  the  bed- 
mate  be  a  victim  of  tuberculosis,  for  instance,  be- 
cause of  the  intimate  contact  the  disease  is  very 
apt  to  make  an  appearance  in  the  other  also. 
Likewise  with  the  other  infectious  diseases. 
Secondly,  we  are  not  all  of  the  same  tempera- 
ment: one  wants  the  windows  widely  opened, 
the  other  does  not;  for  one  there  is  too  much  bed 


REMEDIES  FOR  SLEEPLESSNESS    223 

clothing,  for  the  other  not  enough ;  one  may  be 
fidgety  and  nervous  and  so  disturb  the  other's 
rest,  etc. 

Another  practice  that  should  be  abandoned 
is  sleeping  in  underwear,  at  least  the  same 
underwear  that  has  been  worn  during  the 
day  and  which  from  day  to  day  becomes 
contaminated  by  sweat  and  other  bodily 
excretions.  Such  a  practice  produces  a  sticky, 
uncomfortable  sensation  to  the  skin  and  may  in- 
terfere with  sound  sleep.  It  is  not  a  sanitary 
measure,  by  any  means.  Such  clothes  as  are 
worn  during  the  day  should  be  exposed  to  the 
air  during  the  night.  A  pair  of  pajamas  or  a 
nightdress  is  no  longer  a  luxury,  though  many 
of  us  still  think  so. 

Since  sleep  may  be  disturbed  by  a  desire  to 
evacuate  the  bowels  or  bladder  and  when  once 
awakened  difficulty  may  be  experienced  in  again 
recovering  it,  as  a  precautionary  measure  it  is 
well  that  these  organs  be  given  a  chance  to  act 
before  we  retire.  In  this  way  we  may  outwit  the 
enemy. 

As  previously  stated,  there  is  no  specific  for 
insomnia.  The  underlying  cause  of  the  condi- 
tion must  be  ascertained  and  removed  before 
a  cure  can  be  expected.  But  even  then  it  some- 
times happens  that  it  is  necessary  to  wean  back 


224  YOURS  FOR  SLEEP 

the  ability  to  sleep,  and  for  these  cases  and  those 
for  which  no  definite  etiological  factor  can  be 
found  the  following  advice,  garnered  from  the 
experiences  of  numerous  insomniacs  and  special- 
ists in  the  treatment  of  the  disorder,  may  prove 
of  value. 

Many  famous  men  have  been  afflicted  with 
difficulty  in  either  going  to  sleep  or  in  sleeping 
for  any  length  of  time.  The  expedients  they 
adopted  were  not  only  diverse,  but  often  amusing. 
Thus,  Sir  John  Remire  combed  the  back  of  his 
head  with  a  fine-tooth  comb  and  rubbed  gently 
with  the  palm  of  the  hand;  Sir  John  Sinclair 
counted,  as  did  Andrew  Jackson;  Franklin  took 
a  cold  air  bath ;  Theodore  Tilton  went  from  one 
bed  to  another  using  six  in  all ;  Professor  Agassiz 
rolled  his  eyeballs  under  his  eyelids,  as  if  look- 
ing at  his  feet,  etc. 

Many  persons  find  grateful  the  partaking  of 
a  light  meal  before  retiring.  Food  in  the 
stomach  causes  a  flow  of  blood  to  that  organ, 
and  consequently  a  diminished  supply  to  the 
brain,  thereby  producing  cerebral  anemia,! 
which,  as  we  have  learned,  favofs  sleep.  That 
there  is  no  plausible  reason  why  we  should  not 
eat  before  going  to  bed  is  well  illustrated  by  the 
fact  that  animals  are  wont  to  sleep,  and  sleep 
soundly,  after  partaking  of  a  heavy  repast. 


REMEDIES  FOR  SLEEPLESSNESS    225, 

Moreover,  observations  on  animals  have  proved 
that  food  taken  before  going  to  sleep  is  well 
assimilated,  much  better  than  if  the  animals  are 
made  to  work,  run,  or  even  walk  after  feeding. 
We  also  note  how  readily  infants  fall  asleep 
after  taking  nourishment,  even  sleeping  at  the 
breast  if  allowed  to  do  so.  It  must  be  admitted, 
however,  that  we  can  do  with  less  sleep  if  we  go 
to  bed  with  the  stomach  empty. 

If  eating  before  retiring  is  employed,  and  it 
is  to  be  recommended  because  of  its  simplicity 
and  comparative  harmlessness,  the  evening  meal 
should  be  light.  Before  going  to  bed  a  glass  of 
hot  milk,  malted  milk,  beef  tea,  or  simply  hot 
water  may  prove  sufficient.  Many  insomniacs 
find  relief  by  drinking  a  pint  of  hot  water  before 
each  meal  and  at  bedtime.  A  few  drops  of  pep- 
permint or  lemon  juice  will  help  to  render  the 
water  more  palatable.  By  no  means  are  tea, 
coffee,  alcohol,  or  condiments  to  be  taken  before 
bedtime.  A  glass  of  hot  porter  or  whisky  works 
well  for  a  time  in  some  cases,  but  its  effect  soon 
wears  off.  The  possibility  of  an  alcohol  habit 
being  developed  should  not  be  forgotten ;  again, 
there  is  nothing  which  will  impair  the  digestive 
apparatus  so  readily  as  alcohol  on  an  empty 
stomach. 

Some  authorities  recommend  the  eating  of 


226  YOURS  FOR  SLEEP 

whatever  appeals  to  the  appetite,  and  of  as  much 
as  is  wanted.  Night  workers  may  suffer  no  in- 
convenience from  following  this  practice,  for 
the  reason  that  this  meal  taken  at  their  bed- 
time corresponds  to  the  day  worker's  supper,  so 
that  their  stomachs  are  not  apt  to  be  overloaded 
by  means  of  a  meal  taken  a  short  time  before.  A 
hearty  supper  and  a  generous  eating  before  go- 
ing to  bed  may  defeat  the  purpose  for  which  it 
was  intended,  or  if  sleep  is  procured  such  sleep 
is  prone  to  be  disturbed  and  unrefreshing. 

If  the  appetite  for  food  before  retiring  be- 
comes gradually  increased  it  may  be  satisfied 
without  the  fear  of  harm  resulting.  While  the 
digestion  of  food  is  physiologically  retarded 
during  sleep  in  the  eight  hours  given  it  the 
stomach  can  well  overcome  the  impediment.  It 
is  wise,  however,  to  lessen  the  amount  of  food 
taken  during  the  day  so  as  not  to  overwork  the 
stomach. 

Those  who  are  troubled  by  awakening  in  the 
still  hours  of  the  night  and  who  find  it  difficult 
to  go  to  sleep  again  may  find  relief  by  eating  a 
few  crackers  or  drinking  a  glass  of  milk  which 
should  be  kept  by  the  bedside  for  just  such  an 
occasion.  If  a  smoker,  a  pipeful  of  tobacco  may 
prove  equally  efficacious. 

Baths  in  the  treatment  of  insomnia  have  been 


REMEDIES  FOR  SLEEPLESSNESS    227 

used  from  time  immemorial.  Wisely  employed 
they  are  agents  of  value.  When  not  otherwise 
stated  the  following  temperatures  of  the  'bath 
water  are  to  be  understood. 

Degrees 
Fahrenheit. 

Cold    33  to    65 

Cool    65  to     75 

Temperate    75  to     85 

Tepid     85  to     92 

Warm     93  to     98 

Hot    98  to  112 

— TANNER. 

Cold  tub  baths  are  not  to  be  advised,  as  a 
rule.  The  mental  shock  produced  by  them  is 
apt  to  prove  detrimental.  The  cold  bath 
accelerates  the  pulse,  lowers  the  temperature, 
and  drives  the  blood  to  the  internal  organs. 
Persons  troubled  with  disease  of  the  heart  or 
arteries  may  die  suddenly  because  of  the  latter 
fact.  Taken  during  the  day,  when  not  contra- 
indicated,  the  cold  bath  may  prove  invigorating, 
but  as  a  general  rule  it  does  more  harm  than 
good. 

The  temperate  bath  is  more  serviceable.  It 
may  be  taken  by  sitting  or  reclining  in  a  bath' 
tub  one-third  full  of  water  for  five  or  ten  min- 
utes, the  body  being  thoroughly  rubbed  with  a 
Turkish  towel  afterward.  The  temperature  of. 


228  YOURS  FOR  SLEEP 

the  water  may  be  lowered  from  day  to  day,  until 
it  approaches  that  of  the  cold  bath.  By  going 
to  bed  immediately  after  the  bath  sleep  is  often 
produced  rapidly,  but  if  its  efficacy  does  not 
quickly  manifest  itself  it  is  not  an  indication 
that  it  is  valueless.  To  mental  workers  this 
type  of  bath  may  prove  a  boon.  The  simple 
standing  in  cool  water  and  rubbing  the  feet  with 
a  rough  towel  may  suffice. 

Much  benefit  is  claimed  for  what  is  known 
as  the  neutral  bath ;  that  is,  the  bath  water  has  a 
temperature  of  98  degrees  which  is  not  allowed 
to  fall  below  93.  It  produces  no  stimulation,  is 
restful  and  soothing  to  the  nervous  system,  and 
may  be  used  as  a  substitute  for  sleep.  Should 
its  effect  wear  off  the  temperature  of  the  water 
may  be  lowered  to  that  of  the  tepid  bath  or 
raised  to  that  of  the  hot  bath.  The  bath  need 
not  exceed  ten  minutes  in  duration,  though  more 
benefit  is  experienced  if  the  individual  remains 
in  it  as  long  as  is  convenient. 

A  hot  bath  is  very  useful  in  insomnia  due  to 
fatigue,  exhaustion,  worry,  neurasthenia,  dis- 
agreeable feelings  in  various  parts  of  the  body, 
nervousness,  etc.  It  should  be  taken  in  a  room 
the  temperature  of  which  is  about  70  degrees. 
The  head  and  face  should  first  be  douched  with 
cold  water;  then  the  entire  body,  exclusive  of 


the  head,  is  immersed.  The  temperature  of  the 
water  first  should  be  that  of  the  body,  98  degrees, 
and  then  gradually  be  increased  to  105  or  1 10  de- 
grees. The  duration  of  the  bath  need  not  exceed 
a  few  minutes,  after  which  the  body  is  dried 
quickly,  and  with  the  least  possible  exertion  the 
person  goes  to  bed. 

Enveloping  the  body  in  moist  sheets,  these 
in  turn  being  covered  by  warm,  dry  wraps,  the 
individual  lying  in  these  until  asleep,  or  all 
night  if  needs  be,  often  brings  results.  When 
cold  is  well  borne  the  "  dripping  sheet "  may 
produce  sleep.  The  person  stands  in  hot  water 
with  a  towel  dripping  ice  water  about  his 
head.  A  linen  sheet  is  then  wrung  from  a  basin 
of  cold  water  and  thrown  over  his  back.  Friction 
is  then  made  through  the  sheet,  after  which  the 
sheet  is  removed,  the  body  dried,  and  the  indi- 
vidual put  to  bed. 

The  foot  bath,  given  by  means  of  immersion 
of  the  feet  in  hot  water,  to  which  mustard  may 
be  added,  sometimes  produces  sleep  by  causing 
cerebral  anemia.  The  German  peasants  have 
used  for  over  a  hundred  years  a  long,  wet  stock- 
ing on  the  leg,  this  'being  covered  by  a  dry  one. 

A  cold  spray  or  shower,  alternated  with  the 
hot3  is  of  value.  In  the  insomnia  due  to  hot 


23o  YOURS  FOR  SLEEP 

weather  or  fever,  sleep  may  be  induced  by  a  cold 
water  bag  to  the  neck. 

Massage  is  of  value,  particularly  in  neurotic 
individuals  and  in  those  whose  insomnia  de- 
pends upon  mental  excitation  and  worry.  Mas- 
sage of  the  feet  or  head  may  be  all  that  is  neces- 
sary, the  strokes  used  being  light  and  smooth, 
and  thus  soothing.  General  bodily  massage  can 
only  be  practiced  by  someone  versed  in  the  mas- 
seur's art.  The  same  is  true  of  electricity;  that 
is,  it  requires  a  skillful  operator,  and  so  is  not 
within  the  reach  of  the  average  person.  More- 
over, while  electricity  occasionally  does  good, 
it  excites  as  often  as  it  soothes. 

The  reading  of  a  book  that  is  not  apt  to  stir 
the  imagination,  and  which  while  dry  is  never- 
theless readable,  is  to  many  a  potent  soporific. 
There  are  books  and  books,  so  a  judicious  choice 
must  be  made.  The  reading  of  serial  stories, 
stories  of  battle,  adventure,  warfare,  mystery, 
problem  stories,  is  not  to  be  advised,  because 
this  tends  to  excite  the  brain  and  to  keep  the 
reader's  imagination  occupied  after  he  has  gone 
to  bed.  Books  that  cultivate  the  friendly  spirit 
are  to  be  encouraged,  such  as  David  Grayson's 
"The  Friendly  Road,"  Cicero  on  Friendship, 
Tennyson's  "  In  Memoriam,"  Emerson  on 
Friendship,  Bunyan's  "  Pilgrim's  Progress." 


REMEDIES  FOR  SLEEPLESSNESS    231 

Or  books  that  breed  contentment,  as  Grayson's 
"Adventures  in  Contentment,"  Walton's  "Why 
Worry,"  and  "  Peg  Along,"  Cabot's  "  What  Men 
Live  By."  "  The  Lives  of  the  Saints,"  "The  Life 
of  Christ,"  "  Little  Dorrit,"  "  Sartor  Resartus," 
"  A  Poet  at  Grass,"  "  Paradise  Lost,"  often  prove 
efficacious  where  others  have  failed.  Plato, 
Amiel,  Emerson,  Lamb,  Crabbe,  Oliver  Wendell 
Holmes,  St.  Francis  of  Assisi  may  help  lure 
Morpheus.  In  extreme  cases  the  reading  of 
books  unintelligible  to  the  reader  may  produce 
drowsiness.  In  any  case,  the  reading  should  be 
done  by  the  bedside  and  the  individual  should  be 
prepared  to  go  to  bed  the  moment  his  eyes  be- 
come heavy.  Otherwise  the  activity  associated 
with  going  from  one  room  to  another  and  un- 
dressing may  so  stir  the  person  as  to  reproduce 
wakefulness. 

Sitting  before  an  open  fire,  and  contemplating 
the  dull  embers  as  they  glow  often  wraps  one  in 
slumberland.  Soft  music,  especially  if  played 
on  an  organ,  may  do  the  same.  Rocking  to  and 
fro  in  an  easy  chair,  under  the  rung  of  which  a 
small  piece  of  wood  has  been  placed,  is  also  of 
value.  Or  a  hammock  may  be  employed,  mo- 
tion being  imparted  to  it  by  one  of  the  family 
who  reads  some  monotonous  book,  every  other 


232  YOURS  FOR  SLEEP 

word  or  line  being  skipped,  if  necessary,  so  as 
not  to  arouse  interest. 

Innumerable  methods  for  procuring  sleep 
have  been  recommended  at  one  time  or  other. 
One  for  which  much  is  claimed  is  for  the  suf- 
ferer, on  going  to  bed,  to  assume  a  comfortable 
position,  thus  relaxing  the  skeletal  system.  In- 
stead of  frequently  changing  position,  he  is  to 
maintain  the  position  first  assumed  no  matter 
how  trying  it  may  be.  Every  movement,  such 
as  yawning,  sneezing,  coughing,  is  suppressed. 
If  such  is  done,  at  the  expiration  of  fifteen  or 
twenty  minutes  sleep  ensues.  With  the  success 
achieved  it  will  become  natural  for  the  indi- 
vidual to  follow  the  instructions  given,  which 
soon  cease  to  be  a  hardship. 

Another  method  that  is  very  valuable  consists 
in  turning  the  eyeballs  as  far  as  possible  under 
the  closed  lids.  It  should  be  done  gently  and 
without  strain.  While  doing  this  breathe  deeply 
but  slowly,  at  the  same  time  mentally  counting 
the  breaths  taken.  The  procedure  is  to  be  re- 
peated until  sleep  puts  an  end  to  its  necessity. 
This  method  is  a  sort  of  self-hypnosis,  is  not 
liable  to  be  detrimental  save  where  ocular 
disease  exists,  and  when  the  ability  to  sleep  is 
won  can  be  dispensed  with. 

Benjamin  Franklin  wooed  "  balmy  nature's 


REMEDIES  FOR  SLEEPLESSNESS    233 

sweet  restorer"  by  a  cold  air  bath.  From  a  letter 
to  M.  Dubourg  On  the  Free  Use  of  Air: 

"The  shock  of  cold  water  has  always  appeared 
to  me,  generally  speaking,  as  too  violent,  and  I 
have  found  it  much  more  agreeable  to  my  con- 
stitution to  bathe  in  another  element.  I  mean 
cold  air.  With  this  view,  I  rise  almost  every 
morning,  and  sit  in  my  chamber  without  any 
clothes  whatever;  half  an  hour  or  an  hour, 
according  to  the  season,  either  reading  or  writ- 
ing. This  practice  is  not  in  the  least  painful,  but 
on  the  contrary  agreeable ;  and  if  I  return  to  bed 
afterward,  before  I  dress  myself,  as  sometimes 
happens,  I  make  a  supplement  of  my  night's  rest 
of  one  or  two  hours  of  the  most  pleasing  sleep 
that  can  be  imagined.  I  find  no  ill  consequences 
whatever  resulting  from  it,  and  that  at  least  it 
does  not  injure  my  health,  if  it  does  not  in  fact 
contribute  much  to  its  preservation.  I  shall 
therefore  call  it,  for  the  future,  a  bracing  or 
tonic  bath." 

From  his  Art  of  Procuring  Pleasant  Dreams: 
"When  you  are  waked  by  this  uneasiness,  and 
find  you  cannot  easily  sleep  again,  get  out  of  bed, 
beat  up  and  turn  your  pillow,  shake  the  bed 
clothes  well,  with  at  least  twenty  shakes,  then 
throw  the  bed  open  and  leave  it  to  cool;  in  the 
meanwhile,  continuing  undrest,  walk  about  your 


234  YOURS  FOR  SLEEP 

chamber,  till  your  skin  has  had  time  to  discharge 
its  load,  which  it  will  do  sooner,  as  the  air  may 
be  drier  and  colder.  When  you  begin  to  feel  the 
cold  air  unpleasant,  then  return  to  your  bed;  you 
will  soon  fall  asleep,  and  your  sleep  will  be  sweet 
and  pleasant.  All  the  scenes  presented  to  your 
fancy  will  be  of  the  pleasing  kind.  I  am  often 
as  agreeably  entertained  with  them  as  by  the 
scenery  at  an  opera.  If  you  happen  to  be  too 
indolent  to  get  out  of  bed,  you  may,  instead  of  it, 
lift  up  the  bed  clothes  with  one  arm  and  leg, 
so  as  to  draw  in  a  good  deal  of  fresh  air,  and, 
letting  them  fall,  force  it  out  again.  This  re- 
peated twenty  times  will  so  clear  them  of  the 
perspirable  matter  they  have  imbibed,  as  to  per- 
mit your  sleeping  well  for  some  time  afterward. 
But  this  latter  method  is  not  equal  to  the 
former. 

"  Those  who  do  not  love  trouble  and  can 
afford  to  have  two  beds,  will  find  great  luxury, 
in  rising  when  awake  in  a  hot  bed,  and  going 
into  the  cool  one.  Such  shifting  of  beds  would 
also  be  a  great  service  to  persons  ill  of  a  fever, 
as  it  refreshes,  and  frequently  procures  sleep. 
A  very  large  bed,  that  will  admit  a  removal,  so 
distant  from  the  first  situation  as  to  be  cool  and 
sweet,  may,  in  a  degree,  answer  the  same  end." 

The  late  Dr.  J.  B.  Learned,  who  believed  that 


REMEDIES  FOR  SLEEPLESSNESS    235 

most  insomnia  results  from  automatic  thinking, 
has  the  following  advice  to  give.  To  the  subject 
of  insomnia  Dr.  Learned  devoted  much  atten- 
tion, stimulated  probably  because  he  himself 
suffered  from  the  disorder  by  reason  of  an  injury 
to  his  head.  From  The  Healthy  Home: 

"  Take  in  mind  the  breathing;  reduce  the  num- 
ber of  inspirations  and  expirations  one-half; 
make  each  one  full,  deep  and  prolonged.  To  do 
this  the  mind  must  give  the  matter  attention. 
This  attention  is  not  exhausting,  but  it  prevents 
the  whirl  of  thought  which  has  made  sleep  im- 
possible. In  a  short  time  the  subject  gets 
sleepy  and  lapses  into  unconsciousness. 

"  Another  experiment  with  the  respiratory 
apparatus  is  to  forbid  all  activity  of  the 
diaphragm;  let  the  breathing  be  done  by  the 
upper  chest  muscles.  The  mind  has  to  superin- 
tend this  work.  You  are  not  to  drop  it  con- 
sciously. If  you  get  to  sleep  over  it,  that  is 
just  the  object  desired. 

"  If  your  automatic  thinking  persists  in  spite 
of  this  little  set  occupation,  add  another  duty. 
Bend  the  hand,  the  foot,  a  finger  or  toe,  along 
with  the  uniform  breathing.  You  seek  a  balance 
of  circulation  in  the  chambers  of  gray  matter. 
By  this  concentration  of  will  power  you  are  not 
only  unconscious  of  the  automatic  thinking,  but 


236  YOURS  FOR  SLEEP 

you  are  soon  under  the  influence  of  sleep.  When 
sleep  claims  you,  normal  respiration  gives  you 
normal  circulation  and  normal  repair,  and  you 
waken  a  new  man.  You  can  use  a  score  of 
methods  to  accomplish  this. 

"Take  another  example:  Extend,  if  you 
please,  the  trunk  and  extremities.  Reach  the 
head  board  and  the  foot  board  at  the  same  time, 
if  you  were  made  long  enough.  See  how  long 
you  can  maintain  this  enlargement  of  yourself 
physically  with  a  new  sensation  pervading  every 
muscle  engaged.  Does  automatic  thinking  per- 
sist? No,  you  are  soon  conscious  of  only  one 
condition,  not  wholly  agreeable;  it  is  the 
strained  position  in  which  you  find  yourself.  The 
sensation  arising  from  this  unusual  demand, 
made  upon  all  the  muscles  engaged,  is  con- 
stantly before  you.  The  belt  has  actually  been 
thrown  off  that  shaft,  the  revolution  of  which 
gave  you  the  automatic  connection  that  kept  you 
from  sleeping. 

"Try  this  combination  of  contracting  one 
muscle,  a  sudden  brief  jerk,  at  the  beginning  of 
each  inspiration.  Make  any  selection  of  muscle 
you  please,  but  see  that  its  work  is  done  absolutely 
on  time.  Close  attention  is  required.  You  are 
soon  conscious  of  nothing  else.  In  truth,  it  is 
but  a  little  time  before  you  cease  to  be  conscious 


REMEDIES  FOR  SLEEPLESSNESS    237 

of  this,  for  normal  sleep  again  puts  in  her 
claim. 

"Still  another:  Touch  the  pulse  with  one 
finger:  with  each  heart  beat  contract  a  muscle 
of  another  finger,  or  if  one  hand,  arm,  leg,  or 
foot,  any  muscle,  indeed,  you  please,  but  see  that 
you  keep  time  with  the  heartbeat.  If  this  be  too 
exacting,  let  your  improvised  muscular  contrac- 
tion alternate  with  the  heartbeat,  or  skip  two 
beats  to  simplify.  In  this  effort  to  be  exact  you 
will  be  busy.  Automatic  thinking  is  wholly  dis- 
placed and  ere  long  your  extemporized  exercise 
is  displaced  also,  for  sleep  is  bound  to  arrest  the 
whole  procedure.  Uninterrupted  attention  is 
demanded,  however. 

"  So  far  the  physical  exercise  has  been  so  mild 
that  very  little  outlay  of  muscular  power  has 
been  called  for.  Perhaps  in  the  large  majority 
of  cases  this  is  entirely  sufficient  and  the  best 
mode  of  procedure.  In  another  class,  however, 
the  subject,  vigorous  in  brain  and  muscle,  with 
no  lesions  of  heart  or  apoplectic  tendency,  may, 
by  himself  in  his  bed  lying  upon  either  side  and 
changing  as  he  prefers,  employ  the  same  muscle 
he  would  in  bicycle  riding.  He  may  start  off 
moderately  and  increase  here  as  he  would  on  the 
wheel  with  a  ten-mile  ride  before  him,  or  he 
may  take  a  little  sprint.  This  motion  calls  for 


238  YOURS  FOR  SLEEP 

more  power  and  at  once  counteracts  the  auto- 
matic brain  work  which  preceded.  The  muscle 
becomes  well  charged  with  arterial  blood,  the 
whole  capillary  system  of  the  skin  is  suffused 
and  perspiration  follows.  Ere  long  the  sensa- 
tion of  fatigue  follows  also,  and  a  cessation  of 
motion,  the  recumbent  position  being  assumed, 
is  followed  by  sleep. 

"  A  like  object  lesson,  not  as  agreeable  to  fol- 
low perhaps,  but  requiring  as  much  energy,  is 
found  in  the  raising  of  head,  foot,  hand  and 
arm  from  their  wonted  resting  places.  Lying 
upon  the  back,  the  head  is  lifted,  then  the  hands, 
with  both  arms  extended,  raising  the  covers  suf- 
ficient to  allow  a  free  exchange  between  the 
inner  and  outer  atmospheres.  The  lift  of  foot 
and  leg  will  act  as  a  pump  also;  let  this  be  re- 
peated two  or  three  times  at  each  engagement. 
The  surface,  thus  lowered  in  temperature,  will  be 
restored  to  its  normal  degrees  and  this  requires 
the  new  flow  of  arterial  blood  to  the  skin,  and 
serves  further  to  eliminate  from  that  part  of  the 
brain  which  has  been  clandestinely  engaged.  Let 
this  occur  at  regular  intervals,  if  you  please,  by 
counts  of  respiration. 

"  There  need  be  no  fear  of  'catching  cold ' 
from  this  exposure.  Clothing  sufficient  to  serve 
the  purpose,  without  such  pumping  in  of  cold 


REMEDIES  FOR  SLEEPLESSNESS    239 

air,  will  insure  return  of  natural  conditions  and 
temperature. 

"  To  turn  off  the  belt  the  shaft  which  supplies 
power  to  that  portion  of  the  brain  which  causes 
the  automatic  disturbances  at  the  sleeping  hour, 
this  was  our  task.  The  foregoing  object  lessons, 
or  a  multitude  of  others  not  described,  will  cer- 
tainly secure  the  end.  Persistence  must  be 
observed." 

One  more  method  for  obtaining  sleep  and  I 
am  through  with  "  method  "  treatments.  It  is 
that  of  Dr.  De  Witt  Hyde.  From  The  Outlook: 

"  Assume  an  easy  position,  with  the  hands  rest- 
ing over  the  abdomen.  Take  a  long,  slow,  but 
easy  and  natural  breath  in  such  a  way  as  gradu- 
ally and  gently  to  lift  the  hands  outward  by  the 
action  of  the  abdomen.  At  the  same  time  slowly 
and  gradually  open  the  eyes,  so  that  at  the  end 
of  the  inspiration  they  are  wide  open  and  di- 
rected upward. 

"  Let  the  breath  out  easily  and  naturally,  let- 
ting the  hands  fall  inward  as  the  outward 
pressure  of  the  abdomen  is  withdrawn.  At  the 
same  time  let  the  eyes  drop  and  the  eyelids 
naturally  fall  by  their  own  weight,  so  that  they 
are  closed  at  the  end  of  the  expiration.  Do  all 
this  quietly  and  naturally.  Do  not  make  hard 
work  of  it. 


24o  YOURS  FOR  SLEEP 

"  Repeat  the  inspiration  and  expiration  with 
opening  and  lifting,  dropping  and  closing  of  the 
eyes  ten  times.  Then  take  ten  breaths  in  the 
same  way,  allowing  the  eyes  to  remain  closed. 
Alternate  ten  breaths  with  opening  and  closing 
of  the  eyes  and  ten  breaths  with  closed  eyes. 

"  Nervous  persons  will  have  some  difficulty  at 
first  in  the  gradual  opening  and  closing  of  the 
eyes.  They  will  tend  to  fly  open  and  then  snap 
together.  But  the  gradual  and  easy  opening  and 
closing  of  the  eyes  in  rhythm  with  quiet,  natural 
breathing,  when  once  secured  is  almost  equiva- 
lent to  dropping  off  to  sleep. 

"  When  the  eyelids  begin  to  feel  heavy,  and 
you  feel  tired  and  sleepy,  as  you  will  very  soon, 
go  through  the  motions  more  and  more  easily  and 
lazily,  until  you  merely  will  the  motions  without 
making  any  effort,  or  hardly  any  effort,  to  exe- 
cute them.  At  this  stage,  or,  more  likely,  in  one 
of  the  intervals  of  breathing  without  any  motion 
of  the  eyes,  you  will  fall  asleep. 

"  This  rule  gives  the  mind  two  gangs  of  work- 
men, two  sets  of  muscles  to  watch  and  keep 
working  in  harmony.  It  cannot  do  this  and  take 
account  of  the  work  done  and  at  the  same  time 
keep  up  much  of  a  thinking  about  anything  else. 

"  It  induces  the  respiration  that  is  character- 
istic of  normal  sleep.  It  tires  the  set  of  muscles 


REMEDIES  FOR  SLEEPLESSNESS    241 

the  tiring  of  which  is  one  of  the  favorite  devices 
for  producing  hypnosis.  It  produces  and  calls 
attention  to  certain  sensations  in  the  eyelids 
which  are  the  normal  precursors  of  sleep.  It 
alternates  work  in  such  a  way  as  to  make  resump- 
tion of  work  more  and  more  unwelcome  and  rest 
more  and  more  grateful." 

As  a  means  of  producing  sleep,  if  indeed  for 
any  other  purpose,  hypnotism  is  never  to  be 
used.  The  sleep  it  gives  is  artificial,  therefore 
unnatural  and  morbid,  and  is  not  apt  to  be  fol- 
lowed by  the  feeling  of  restfulness  and  satisfac- 
tion which  characterizes  natural  sleep.  Its  fre- 
quent use  is  harmful  to  anyone,  whether  sick  or 
well,  inasmuch  as  it  tends  to  render  the  sub- 
ject mentally  weak,  imaginative,  and  neurotic. 
There  is  no  doubt  that  it  is  occasionally  of  serv- 
ice in  dispelling  fixed  ideas,  and  in  the  treatment 
of  some  nervous  disorders,  but  the  remedy  may 
prove  worse  than  the  original  disease.  When 
we  consider  the  fact  that  many  hypnotists  are 
lay  people,  some  of  whom  possess  no  scruples, 
it  is  not  hard  to  realize  that  they  may  use  their 
power  for  their  own  advantage,  rather  than  that 
of  the  patient. 

Many  cases  of  insomnia,  especially  those  due 
to  fatigue  or  nervous  exhaustion,  hay  fever,  etc., 
are  often  cured  by  a  change  of  scene.  Week- 


242  YOURS  FOR  SLEEP 

ends  in  the  country  may  suffice;  or  if  feasible, 
residence  in  a  climate  which  is  equable,  and  so 
permits  the  individual  to  spend  the  major  part 
of  his  time  in  the  open  air,  is  to  be  considered. 
The  Bahama  Islands,  the  Sandwich  Islands, 
Ecuador,  the  West  Indies,  Bermuda,  Florida, 
Italy,  or  Southern  California  meet  the  above 
condition.  A  sea  voyage,  or  a  stay  at  the  White 
Mountains  or  the  Adirondacks,  is  also  of  service. 

It  must  be  remembered  that  when  insomnia 
results  from  psychic  disturbances  no  baths, 
methods,  or  other  treatment  are  apt  to  prove  of 
much  value  until  the  mind  becomes  tranquil. 
As  Swift  says :  "  The  best  doctors  are  Dr.  Diet, 
Dr.  Quiet,  and  Dr.  Merryman."  We  must  con- 
vince ourselves  that  we  will  be  able  to  sleep. 
The  constant  repetition  of  "  I  will  sleep  "  works 
wonders. 

Instead  of  thinking  of  the  joys  that  have 
passed  you  by,  think  of  those  you  have  the  good 
fortune  to  possess.  Smile,  even  if  it  hurts.  Be 
a  friend  to  all,  for,  as  Cicero  says :  "  There  is  no 
such  thing  as  happiness,  health,  progress,  with- 
out friendship."  Put  yourself  in  the  other  man's 
place,  as  John  Bunyan  did  when  he  looked  out 
the  window  of  Bedford  Jail  and  saw  a  man 
being  taken  to  Tyburn  tree  to  be  hanged. 


REMEDIES  FOR  SLEEPLESSNESS    243 

Bunyan,  turning  to  a  fellow  prisoner,  said, 
"  But  for  the  grace  of  God,  there  goes  John 
Bunyan."  Sympathy  is  the  open  sesame  to  all 
hearts ;  it  breeds  the  cheerful  spirit. 

When  your  head  strikes  the  pillow  at  night 
revert  to  your  boyhood  days.  Think  of  the  days 
that  formed  the  happiest  parts  of  your  life; 
think  of  your  successes  and  forget  the  failures, 
think  of  joy,  joy,  and  nothing  but  joy.  Chase 
out  the  glooms  that  for  years  have  been  cob- 
webbing  your  cerebral  spheres.  You  may  not 
eradicate  them  all  with  the  first  volley ;  they  are 
not  easily  vanquished.  When  they  counter- 
charge do  not  retreat.  Fire  another  bombshell 
into  their  camp.  Take  no  prisoners,  have  no 
mercy,  grant  no  truces,  and  you'll  find  that,  just 
as  the  burned  child  dreads  the  fire,  they'll  leave 
you  in  peace,  otherwise  in  pieces. 

Should  sleep  fail  to  come,  no  matter  how  you 
have  striven  to  win  it,  there's  no  cause  for 
worry.  Insanity  will  never  result  from  a  few 
sleepless  nights,  neither  will  the  health  be  seri- 
ously impaired.  If  you  cannot  sleep,  rest,  the 
mind  most  of  all.  Do  not  delude  yourself  into 
the  belief  that  you  never  sleep.  Those  who 
never  sleep  die  quickly;  it  may  be  a  week,  ten 
days  at  the  most.  The  few  hours  of  sleep  that 
you  do  procure,  and  which  you  are  so  prone  to 


244  YOURS  FOR  SLEEP 

forget,  may  suffice  your  individual  needs,  mental 
or  physical. 

Herbert  Spencer  says  in  his  Autobiography:  * 
11  Appearances  gave  the  impression  that  I  was 
in  fair  health.  Appetite  and  digestion  were  both 
good,  and  my  bodily  strength,  seemingly  not 
less  than  it  had  been,  as  tested  by  walking,  was 
equal  to  that  of  most  men  who  lead  town  lives. 
This  continued  to  be  my  state  for  many  years. 

Both  then  and  afterwards  my  sleeping  re- 
mained quite  abnormal.  A  night  of  sound  sleep 
iwas,  and  has  ever  continued  to  be,  unknown  to 
me:  my  best  nights  being  such  as  would  com- 
monly be  called  bad  ones.  Save  when  leading 
a  rural  life  with  nothing  but  outdoor  sports  to 
occupy  attention,  I  probably  averaged  between 
four  and  five  hours  of  unconsciousness.  But  it 
was  never  continuous.  The  four  or  five  hours 
were  made  up  of  bits ;  and  if  any  one  of  the  bits 
was  two  hours  long,  it  was  something  unusual. 
Ordinarily  my  night  had  from  a  dozen  to  a  score 
wakings.  Moreover,  at  that  time  and  for  five 
and  twenty  years  after,  the  sensation  of  drowsi- 
ness was  never  experienced." 

If  such  were  the  lot  of  such  a  genius  as 
Spencer,  ours  cannot  be  much  worse.  Let  his 
achievements  solace  the  insomniac;  good  work 

f  (Vol.  I,  pp.  579-80;  D.  Appleton  &  Co.) 


REMEDIES  FOR  SLEEPLESSNESS    245 

and  insomnia  are  compatible.  Most  of  us,  if  we 
slept  in  bits,  as  Spencer  did,  would  proclaim  to 
the  physician  that  we  didn't  sleep  at  all,  a  com- 
mon exaggeration,  and  one  of  which  he  is  well 
aware.  Particular  attention  should  be  paid  to 
the  passage,  "My  best  nights  being  such  as 
would  commonly  be  called  bad  ones  save  when 
leading  a  rural  life  'with  nothing  but  outdoor 
sports  to  occupy  attention." 

A  natural,  orderly  life,  sane  eating,  moderate 
exercise,  an  abundance  of  fresh  air  and  sunshine, 
cessation  of  worry,  moderation  in  all  things — 
these  are  the  rules  of  life.  When  we  do  not 
transgress  the  laws  of  nature,  the  gifts  we  most 
desire  she  lavishes  upon  us.  If  it  be  the  gift  of 
Morpheus  that  we  seek,  it  will  not  be  long  in 
coming.  And  when  it  visits  us,  and  stays  with 
us,  well  will  we  have  cause  for  thankfulness,  and 
to  say  with  Sancho  Panza,  "Now,  blessings  light 
on  him  that  first  invented  sleep  I" 

"Close   now   thine  eyes,   and   rest  secure; 
Thy  soul  is  safe  enough,  thy  body  sure; 
He  that  loves  thee,  He  that  keeps 
And  guards  thee,  never  slumbers,  never  sleeps. 
The  smiling  conscience  in  a  sleeping  breast 
Has  only  peace,  has  only  rest: 
The  music  and  the  mirth  of  kings 
Are  all  but  very  discords  when  she  sings; 
Then  close  thine  eyes  and  rest  secure; 
No  sleep  so  sweet  as  thine,  no  rest  so  sure." 

— QUARLES. 


INDEX 


Abdominal  muscles,  importance 
of,  in  defecation,  109;  bene- 
fits of  taut,  204;  remedies 
for  weak,  204. 

Abscess,  insomnia  from  tooth, 
46,  159;  pain  in  back  from 
kidney,  57 ;  X-ray  for  tooth, 
46,  167,  179. 

Accident,  blindness  due  to,  148. 

Acetanilid,  use  of,  in  insom- 
nia, 217. 

Acid,  sleep  due  to  sarcplactic, 
5;  kinds  of,  formed  in  fer- 
mentation, 103 ;  indigestion 
from  change  in  stomach, 
105 ;  kinds  of,  in  tobacco 
smoke,  130-131. 

Acid  mouth,  remedies  for, 
174. 

Acne,  deficient  exercise  a  cause 
of,  185. 

Acroparesthesia,  meaning  and 
causes  of,  34. 

Activity,  influence  of  mastica- 
tion on  mental,  105. 

Adenoids,  pavor  nocturnus 
due  to,  27;  insomnia  due  to, 
43 ;  growing  pains  due  to, 
165. 

Adrenal  glands,  influence  of 
worry  on,  59;  nicotine  on, 

133- 
Adults,  sleep  requirements  in, 

10;  sleeping  of,  with  young, 

222. 
Advice,    value    of    physicians', 

86-87. 
Agassiz,    Prof.,    sleep    method 

of,  224. 


Age,  sleep  and,  u,  126;  worry 
and  old,  73 ;  neurasthenia 
and,  81,  87;  blood  pressure 
and,  121 ;  arterio-sclerosis 
and,  119,  124,  127,  204; 
remedies  for  insomnia  due 
to  old,  139,  204-205.  See 
Life. 

Agitation,  mouth  disease  a 
cause  of,  166. 

Air,  fresh,  a  tonic  for  chil- 
dren, 34;  insomnia  due  to 
lack  of  fresh,  in  children, 
43;  value  of  fresh,  in  heredi- 
tary insomnia,  49;  outdoor 
sleeping,  92,  194,  200,  203, 
208;  effects  of  poor,  186, 
188-189,  190-191,  200-202 ; 
prejudice  concerning  night, 

187,  199-200;  value  of  pure, 

188,  191 ;  deep  breathing,  189- 
190,  194;  tidal,  189;  comple- 
mental,    189;    residual,    189; 
prejudice     concerning     cold, 
190-191 ;     how     to     procure 
fresh,  194,  198,  199-200,  202- 
203 ;  overcoming  waking  due 
to  cold,  197-198;  prejudice  to 
cold,  on  waking,  203 ;  crying 
due  to   foul,  211 

Air  bath,  233,  238. 

Alcohol,  dreams  from,  24; 
acroparesthesia  from,  34;  in- 
somnia from,  44;  worry 
from,  52;  heart  pain  from, 
54;  inherited  disease  from, 
80 ;  neurasthenia  from,  81 ; 
as  a  nerve  steadier,  88;  rub 
with,  for  insomnia,  99,  209; 


247 


248 


INDEX 


indigestion  from,  107,  225 ; 
constipation  from,  113;  high 
blood  pressure  from,  121 ; 
arterio-sclerosis  from,  124 ; 
a  narcotic  poison,  129;  ef- 
fects of,  129;  cure  of,  habit, 
130;  use  of,  in  arterio- 
sclerosis, 138;  use  of,  before 
retiring,  221,  225. 

Alcresta  tablets,  use  of,  in 
pyorrhea,  175. 

Aldrich,  T.  B.,  on  mystery  of 
sleep,  i. 

Alexander  the  Great,  affliction 
of,  64. 

Aliments,  frequency  of  human, 
58,  137 ;  importance  of 
minor,  58,  140,  141. 

Alkaline  mouth  washes,  174. 

Almshouses,  good  to  be  done 
in,  73- 

Amblyopia,  tobacco  a  cause 
of,  133- 

American  disease,  the,  81. 

Amiel,  on  benefits  of  sleep,  3 ; 
reading,  for  insomnia,  231. 

Ammonia,  in  tobacco  smoke, 
130;  aromatic  spirits  of,  in 
indigestion,  106. 

Anemia,  theory  of  cerebral, 
3 ;  enuresis  from,  32 ;  acro- 
paresthesia  from,  34 ;  in- 
somnia from,  44;  cold  feet 
from,  44;  from  constipation, 
no;  from  mouth  disease, 
166. 
Also  see  Blood. 

Anesthesia,  in  somnambulism, 
30;  in  arterio-sclerosis,  125. 

Aneurism  of  heart,  from  ar- 
terio-sclerosis, 126. 

Angina,  from  constipation, 
no;  relieving,  pains  by  pos- 
ture, 219. 

Angina  pectoris,  varieties  of, 
54-56;  causes  of,  54-55; 
treatment  of,  54-56;  due  to 
arterio-sclerosis,  125. 


Anguish  of  mind  and  body, 
suicide  and,  50. 

Animals,  effects  of  sleep  loss 
on,  4;  study  of,  as  a  hobby, 
68 ;  digestion  in  sleeping  and 
working,  225. 

Antiques,  collecting,  as  a 
hobby,  68-69. 

Apoplexy,  cause  of,  124;  ar- 
terio-sclerosis and,  126. 

Appendicitis ;  insomnia  from, 
44;  gastric  ulcer  simulated 
by,  153;  swallowed  germs  as 
cause  of,  162. 

Appetite,  in  neurasthenia,  85 ; 
constipation  from  stimulat- 
ing the,  113;  loss  of,  from 
deficient  exercise,  185 ;  in- 
fluence of  moderate  exer- 
cise on,  185 ;  consulting,  in 
eating  before  retiring,  226. 

Apples,  soporific  value  of, 
221. 

Arches,  pain  in  back  from 
fallen,  57;  burning  feet 
from  fallen,  206 ;  shoes  for 
strengthening,  206. 

Arising,  according  to  season, 
13-14;  time  for  children's, 
14;  importance  of  definite 
hour  for,  14-15. 

Arteries,  in  neurasthenia,  85 ; 
structure  and  function  of, 
119-120;  in  arterio-sclerosis, 
122,  124;  nerves  of,  123; 
signs  of  sclerosis  of,  124; 
signs  of  normal,  124. 

Arterio-sclerosis,  dreams  in, 
24;  insomnia  from,  43,  49, 
125-126,  204 ;  influence  of, 
on  longevity,  119,  127,  137- 
138;  definition  of,  122; 
causes  of,  124;  signs  of,  124- 
126;  of  coronary  arteries, 
125 ;  of  abdominal  arteries, 
125;  of  kidney  arteries,  125; 
of  cerebral  arteries,  125-126; 
sleep  in,  125,  204;  serious- 


INDEX 


249 


ness  of,  126;  control  of, 
126-127;  prognosis  of,  138; 
treatment  of,  138;  remedies 
for  insomnia  of,  139,  204- 
205 ;  cold  baths  in,  227. 

Arthritis  deformans,  mouth 
disease  a  cause  of,  165. 

As  You  Like  It,  quotation 
from,  on  alcohol,  128. 

Asthma,  relief  of,  by  posture, 
219 ;  overcoming  insomnia 
due  to,  204-205. 

Asylums,  good  to  be  done  in, 
72. 

Atelectasis,  meaning  of,  189. 

Athlete,   requirements   of,    181. 

Athletics,  arterio-sclerosis  due 
to  competitive,  124;  competi- 
tive, as  exercise,  192 

Attention,  disorganization  of, 
in  neurasthenia,  82. 

Aurelius,    reading,    for   worry, 

67. 

Automatic  thinking,  235-239. 

Automobiling,  as  exercise,  192. 

Autosuggestion,  insomnia  due 
to,  37,  74,  83;  use  of,  to 
overcome  worry,  67;  in 
treating  insomnia,  47,  242. 

Awaking,  at  fixed  time,  16,  37 ; 
cramps  on,  34;  cause  of 
early,  37;  tired,  38,  200,  215; 
troubled,  83,  215 ;  from 
cold,  197-198;  remedies  for 
early,  197-198,  207,  226,  228; 
thoughts  on,  218-219;  exer- 
cises on,  219. 

Bach,   affliction   of,   64. 

Back,  dreams  from  sleeping 
on,  16;  nightmare  from 
sleeping  on,  26 ;  pain  in,  and 
kidney  disease,  56;  causes 
of  pain  in,  57,  84,  207, 
219;  relief  of  pain  in,  207, 
219. 

Backward  children,  eye  de- 
fects as  cause  of,  150. 


Bacon,  on  the  best  sleeper,  49; 
on  physic,  101. 

Bacteria,  hypochondriac  and, 
53 ;  as  cause  of  neurasthenia, 
88;  effects  of,  in  consti- 
pation, no;  putrefactive,  and 
longevity,  135;  use  of  lactic 
acid,  135-136;  in  dental  de- 
cay, 160,  162-163;  in  mouth, 
160-161 ;  causing  pyorrhea, 
162,  175-177;  systemic  dis- 
ease due  to  mouth,  160,  165- 
166 ;  some  means  of  avoid- 
ing infection  by,  171;  towels, 
soaps,  money,  books  con- 
taminated by,  171 ;  trans- 
mitted by  kissing,  171-172; 
in  unhygienic  surroundings, 
191. 

Balance,  neurasthenia  and 
mental,  51;  how  to  regain 
mental,  71. 

Ballou,   H.,   on   tobacco   habit, 

139- 

Balsam  pillow,  use  of,  in  in- 
somnia, 205. 

Bananas,  constipating,  115. 

Barr,  Amelia,  sleep  habits  of, 

9- 

Baseball,  as  exercise,  192,  194. 

Bat,  sleep  habits  of  the,  n. 

Baths,  uses  of  spinal,  31,  33, 
98;  foot,  45,  206,  229;  neu- 
tral, 75,  228;  cold,  92,  98, 
115,  138,  209,  227;  warm,  99; 
alcohol,  99,  209;  hot,  115, 
138,  228-229;  sponge,  209, 
210;  mustard,  210;  tempera- 
tures for  227 ;  temperate, 
227-228;  moist,  and  dripping 
sheet,  229 ;  spray  and 
shower,  230. 

Baxter,  hours  slept  by,  8. 

Beauty,  and  sleep,   13. 

Bed,  posture  in,  15-16,  24,  36, 
203,  211,  219;  elevation  of 
foot  of,  in  enuresis,  33;  lo- 
cation of,  196;  size  of,  196; 


250 


INDEX 


Structure  of,  196;  drawbacks 
of  feather,  197 ;  use  of  spe- 
cial, in  insomnia,  205 ;  care 
of,  in  sick,  209;  number  to 
occupy,  222-223. 

Bed  clothing,  insomnia  due  to, 
43,  21 1 ;  best,  197 j  care  of, 
198. 

Bedroom,  requirements  of  a 
good,  198;  furnishings  of, 
198-199;  location  of,  199, 
207;  ventilation  of,  199,  202- 
203,  207 ;  effects  of  poor 
ventilation  of,  200;  light  in, 
207-208 ;  temperature  for, 
208;  benefits  of  individual, 
222. 

Bed  sores,  causes  of,  209;  pre- 
vention of,  209. 

Bed  wetting.     See  Enuresis. 

Beecham's  Pills,  117. 

Beef,  use  of,  extracts,  44,  99; 
teas,  99,  100,  139. 

Beer,  use  of,  in  enuresis,  33; 
in  arterio-sclerosis,  138. 

de  Benserade,  Isaac,  on  the 
bed,  196. 

Berlin,  value  of,  for  neu- 
rasthenia, 94. 

Bermudas,  value  of,  for  in- 
somnia, 242. 

Bible,  dreams  recorded  in,  22- 
23 ;  syphilis  referred  to  in, 
89. 

Bicycle  riding,  for  constipa- 
tion, no;  as  exercise,  191. 

Bile,  mechanism  of,  liberation, 
104;  action  of  swallowed 
germs  on,  162. 

Biliousness,  faulty  posture  a 
cause  of,  200. 

Biologic  theory  of  sleep,  5-6. 

Bismarck,  hours  slept  by,  8. 

Blackberries,  constipating,  114. 

Black  Hole  of  Calcutta,  200. 

Bladder,  emptying  of,  in  enu- 
resis, 32,  33;  emptying,  be- 
fore retiring,  223. 


Blair,  on  exercise,  191. 

Blankets,  use  of,  197. 

Blind,  number  of  the,  148. 

Blindness,  causes  of,   148. 

Blocks,  use  of,  under  bed* 
posts,  204, 

Blood,  dreams  due  to  poor, 
24;  insomnia  due  to  disturb- 
ances of,  44;  factors  con- 
trolling circulation  of,  119- 
120.  See  Anemia. 

Blood  pressure,  in  sleep,  2;  in- 
somnia due  to  high,  49; 
means  of  determining,  120- 
121 ;  factors  influencing,  121 ; 
normal,  121 ;  high,  and  ar- 
terio-sclerosis, 122 ;  tobacco 
and,  132,  133 ;  remedies  for 
high,  138;  for  insomnia  of 
high,  139. 

Blueberries,  as  a  laxative,  114. 

Body  secretions,  in  sleep,  3 ; 
in  neurasthenia,  85,  98. 

Books,  for  worry,  66-67;  for 
aged  and  invalids,  73;  for 
tobacco  habit,  134;  as  cause 
of  infection,  171 ;  for  in- 
somnia, 230-231 ;  for  friend- 
ship, 230;  for  contentment, 
231. 

Borborygmi,  in  neurasthenia, 
85. 

Botany,  as  a  hobby,  68. 

Bowels,  influence  of  worry  on, 
58-59;  how  moved,  108-109; 
training  of,  112;  emptying, 
before  retiring,  223. 

Brain,  in  sleep,  2,  6-7;  dreams 
in  disorders  of,  24;  influ- 
ence of  worry  on,  59;  of 
exercise  on,  185. 

Brain  workers,  cold  feet  in, 
44;  bath  for,  228. 

Bran,  use  of,  in  constipation, 
114. 

Breads,  indigestion  due  to  hot, 
107;  use  of,  in  constipation, 
114. 


INDEX 


251 


Breakdowns,  eyestrain  as  cause 
of,  141. 

Breast  milk,  in  infant  feed- 
ing, 90. 

Breathing,  type  of,  in  dilated 
heart,  125 ;  necessity  of 
deep,  189-190;  good  effects 
of  deep,  190;  method  for 
practicing  deep,  194;  exer- 
cises, for  insomnia,  232,  235. 
See  Air. 

Bricks,  use  of  hot,  for  cold 
feet,  205. 

Bridges,  insomnia  due  to  den- 
tal, 179. 

Bromides,  use  of,  in  insom- 
nia, 217. 

Brougham,  Lord,  sleep  needs 
of,  8. 

Browne,  Sir  Thomas,  on  sleep 
and  death,  i,  17. 

Browning,  on  sleep  no  serv- 
ant, 49. 

Buffalo  robe,  use  of,  in  pre- 
venting bed  sores,  209. 

Buffon,  sleep  needs  of,  8. 

Bunions,  burning  feet  due  to, 
205. 

Bunyan,  reading  of,  for  in- 
somnia, 231 ;  on  grace  of 
God,  243. 

Burns,  affliction  of,  64. 

Burroughs,  John,  sleep  habits 
of,  9. 

Business,  cessation  of,  favors 
night  sleep,  n. 

Byron,  on  sleep  its  own  world, 
17;  affliction  of,  64. 

Cabot,  studies  of,  on  alcohol, 
129;  reading,  for  insomnia, 
242. 

Caesar,  affliction  of,  64. 

California,  climate  of,  for 
arterio-sclerosis,  138;  for  in- 
somnia, 242. 

Cancer,  relation  of,  to  mouth 
disease,  178, 


Canoeing,  as  exercise,  191. 

Canopies,  use  of,  on  bed,  196. 

Carbolic  acid,  in  tobacco 
smoke,  131. 

Carbon,  dreams  due  to  bisul- 
phide of,  25. 

Carbonic  acid,  elimination  of, 
in  sleep,  2;  in  exercise,  184. 
See  Gas. 

Cardamom,  use  of,  in  indiges- 
tion, 1 06. 

Card  playing,  for  worry,  70; 
as  mind  exercise,  191 ;  for 
mental  quiet,  221. 

Caries,  process  of  dental,  163; 
diseases  due  to,  163;  pre- 
vention of,  168-170;  treat- 
ment of,  174. 

Carrots,  as  a  laxative,  114. 

Carter's  Liver  Pills,  117. 

Cascara,  use  of,  for  constipa- 
tion, 117. 

Cascarets,  117. 

Catarrh,   tobacco   a  cause   of, 

133- 
Cereals,   use   of,   in   enuresis, 

33;  in  neurasthenia,  99. 
Ceruminia,    insomnia    due    to, 

45- 

Charcoal,  ill  effects  of  burn- 
ing, 201. 

Charles  XII,  sleep  needs  of, 
8. 

Charnock,  on  workmanship  of 
eye,  140. 

Checkers,  games  of,  for 
worry,  70. 

Chemical  theory  of  sleep,  5- 

Chess,  games  of,  for  worry, 
70. 

Cheyne,  George,  on  diet,  107- 
108. 

Children,  sleep  needs  in,  10; 
time  to  awaken,  14;  insom- 
nia in,  27-28,  42-43;  affec- 
tion for,  in  neurasthenia, 
82;  need  of  medical  exam- 
inations of,  137,  168;  back- 


252 


INDEX 


ward,  137,  150;  mustard  pack 
for  sick,  210;  requirements 
for  sleep  in,  218. 

Child  training,  in  sleep  habits, 
14,  218;  neuroses  due  to 
faulty,  51,  58;  prevention  of 
neuroses  by  proper,  89-93. 

Chinese,  punishment  of  crimi- 
nals of,  39;  pillow  of,  and 
Japanese,  205. 

Chloral,  use  of,  in  insomnia, 
217. 

Chlorosis,  constipation  a  cause 
of,  no. 

Chorea,  defective  vision  a 
cause  of,  150;  due  to  neg- 
lected teeth,  1 68. 

Church,  Dr.,  definition  of 
sleep  by,  3. 

Cicero,  reading,  for  insomnia, 
230;  on  friendship,  242. 

Cigars  and  Cigarettes,  nico- 
tine in  smoke  of,  131 ;  ef- 
fects of,  on  youth,  131 ;  ef- 
fects on  heart  and  blood 
pressure,  131-132;  compared 
to  pipe,  131-132.  See  To- 
bacco 

Circulation,  insomnia  due  to 
disturbances  of,  44,  74,  125- 
126,  204-205 ;  forces  control- 
ling blood,  119-120. 

Claparede's  theory  of  sleep,  5-6. 

Claudication,  symptoms  and 
cause  of  intermittent,  125. 

Climate,  sleep  and,  10;  neuras- 
thenia and,  81  ;  for  arterio- 
sclerosis, 138;  for  insomnia, 
242. 

Coal  gas,  in  tobacco,  131. 

Cobb,  Tyrus,  sleep  habits  of, 
8-9. 

Cocaine,  dreams  attributed  to, 
24;  insomnia  due  to,  44. 

Cocoa,  use  of,  for  cold  feet,  44; 
for  insomnia,  100. 

Coffee,  use  of,  in  enuresis,  33 ; 
insomnia  due  to,  44;  heart 


pain  due  to,  54;  neurasthenia 
due  to,  81 ;  use  of,  in  neuras- 
thenia, 99 ;  indigestion  due  to, 
107;  constipation  due  to,  113; 
high  blood,  pressure  due  to, 
121 ;  use  of,  in  evening  meal, 
221 ;  before  retiring,  225. 

Coins,  collecting,  as  a  hobby, 
69. 

Cold,  awaking  due  to,  197-198; 
means  of  overcoming  in- 
somnia due  to,  197-198,  208; 
application  of  heat  or,  in 
sick,  206. 

Coldness,  causes  of,  in  feet,  44, 
164,  203-204;  in  hands,  203- 
204 ;  remedies  for  insomnia 
due  to,  44-45,  205-206. 

Colds,  cold  air  as  cause  of,  190. 

Colon  and  Cecum,  passage  of 
food  through,  109. 

Color,  kind  of,  seen  in  pavor 
nocturnus,  28. 

Colton,  on  anguish  and  suicide, 
50. 

Comedy,  for  worry,  70. 

Comenius,  dreams  of,  22. 

Condillac,  affliction  of,  64. 

Condiments,  indigestion  due  to, 
107;  constipation  due  to,  113; 
use  of,  in  evening,  221 ;  be- 
fore retiring,  225. 

Confession,  value  of,  59,  61,  71. 

Constipation,  insomnia  due  to, 
44;  cold  feet  feet  due  to,  44; 
in  neurasthenia,  85;  defini- 
tion of,  108;  evils  of,  no; 
causes  of,  no,  112-113;  ex- 
ercises for,  111-112;  water 
for,  113;  diet  for,  114-115; 
drugs  for,  116-117;  enemata 
for,  117-118;  due  to  quitting 
tobacco,  135 ;  due  to  deficient 
exercise,  185 ;  due  to  posture, 
203. 

Consumptives,  bacilli  in  mouths 
of  those  caring  for,  166.  See 
Tuberculosis. 


INDEX 


253 


Contentment,  value  of,  62-65; 

books  that  breed,  231. 
Convulsions,  dreams  ending  in, 

299.    See  Epilepsy. 
Corn,  use  of,  for  constipation, 

114. 
Corns,    burning    feet    due    to, 

206. 
Counterpanes,  use  of,  on  bed, 

197- 

Cowper,  affliction  of,  64 ;  on  ab- 
sence of  occupation,  78. 

Crabbe,  on  beauty  and  sleep, 
13 ;  reading,  for  insomnia, 
231. 

Crackers,  use  for,  for  early 
waking,  226. 

Cramps  on  waking,  34. 

Crawford,  Sam.,  sleep  habits 
of,  9. 

Cricket,  as  exercise,  192. 

Cromwell,  affliction  of,  164. 

Croquet,  use  of,  for  worry,  70; 
as  exercise,  192. 

Crowds,  fear  of,  in  worry,  70; 
means  of  overcoming  fear  of, 
70-71. 

Crowns,  insomnia  due  to  den- 
tal, 159-179. 

Crying,  kinds  of,  in  infants, 
210-212. 

Dance  hall  girl,  insomniac  com- 
pared to,  40-41. 

Dante,  affliction  of,  65. 

Dark,  fear  of  the,  208. 

Darkness,  night  sleep  favored 
by,  ii. 

Day,  inability  to  sleep  in,  n; 
sleep  in,  and  night  compared, 
12. 

Deal,  M.,  diary  of,  201-202. 

Death,  sleep  and,  16-17;  sense 
of,  in  angina  pectoris,  55 ; 
sudden,  in  arterio-sclerosis, 
125 ;  sudden,  due  to  over- 
exercise,  186;  suffocation  a 
cause  of  infant,  222. 


Death  rate,  in  artificially  fed 
infants,  129. 

Debility,  general,  78.  See  Neu- 
rasthenia. 

Defecation,  mechanism  of,  109. 

Degeneracy,  pavor  nocturnus  a 
stigma  of,  29. 

Delays,  danger  of,  35,  57,  58, 
137,  150,  156,  170. 

Dental  decay,  163.    See  Caries. 

Dental  floss,  use  of,  173. 

Dentists,  errors  of,  166-167, 
175;  value  of  consulting,  170, 
174,  178,  179- 

Dentition,  insomnia  caused  by, 
43 ;  erroneous  views  concern- 
ing, 168-169. 

Depression,  worry  a  cause  of, 
59;  neurasthenia  a  cause  of, 
82 ;  mouth  disease  a  cause  of, 
166. 

De  Quincey,  drug  habit  due  to 
stories  of,  24. 

Diabetes,  acroparesthesia  due 
to,  34;  insomnia  due  to,  44; 
worry  as  cause  of,  59. 

Diaper  pins,  insomnia  due  to, 

43- 

Diaphragm,  influence  of,  on 
bowel  movements,  108,  109. 

Diathesis,  nerve  instability 
from  gouty,  80. 

Diet,  for  nightmare,  26;  for 
enuresis,  33;  for  children, 
90-91 ;  for  neurasthenia,  99 ; 
for  indigestion,  107 ;  for  in- 
somnia, 100,  221,  224-225  ;  for 
constipation,  113-115;  for 
protein  poisoning,  135-136; 
for  arterio-sclerosis,  138;  in- 
fluence of  exercise  on,  185. 

Difficulties,  facing,  for  worry, 
62. 

Digestion,  in  sleep,  I,  225;  in 
neurasthenia,  85 ;  foods  that 
ruin,  107 ;  mastication  and, 
102-104,  105;  water  and,  113; 
in  arterio-sclerosis,  125 ;  in- 


254 


INDEX 


fluence  of  exercise  on,  185; 
deep  breathing  and,  190. 

Discomforts,  insomnia  due  to 
physical,  37,  44;  crying  due 
to,  211-212. 

Disease,  frequency  of,  45-46, 
57-58,  137,  150,  152;  organic, 
in  worriers,  57-58,  61 ;  atti- 
tude to  take  toward,  61,  63- 
65. 

Diseases,  causing  dreams,  24; 
causing  nightmare,  26;  caus- 
ing pavor  nocturnus,  27-28; 
causing  enuresis,  32-33 ; 
causing  acroparesthesia,  34 ; 
causing  insomnia,  43,  46,  48; 
mistaken  for  neurasthenia, 
80,  81 ;  definitely  inherited, 
89;  causing  indigestion,  105- 
106;  due  to  constipation,  no; 
causing  arterio-sclerosis,  124 ; 
due  to  alcohol,  129;  due  to 
tobacco,  132-134;  due  to  eye 
defects,  141,  150;  causing 
blindness,  148;  due  to  reflex 
causes,  153 ;  due  to  the 
mouth,  160-166;  due  to  milk 
teeth,  168;  causing  swollen 
gums,  169 ;  due  to  putting  ob- 
jects in  mouth,  171 ;  due  to 
kissing,  171 ;  cured  by  emetin, 
176;  due  to  deficient  exercise, 
185-186;  causing  puffy  eye- 
lids, 200 ;  due  to  posture,  203- 
204 ;  relieved  by  bed  exer- 
cises, 219. 

Divorce,  neurasthenia  a  cause 
of.  86. 

Doctor,  value  of  consulting,  25, 
35,  61,  106,  122,  137,  138,  139, 
146,  150,  151,  175,  213;  atti- 
tude of  sick  toward,  60,  77, 
86-87,  140-141,  156,  172,  182- 
183 ;  family,  and  specialist, 
214. 

Dominoes,    as    mind    exercise, 

194- 
Donne,  on  sleep's  offices,  17. 


Double  consciousness,  31. 

Double  personality,  32. 

Douche,  uses  of  spinal,  31,  33. 

Draperies,  use  of,  in  bedroom. 
198. 

Draughts,  fear  of,  187;  means 
of  overcoming,  203. 

Drawing,  as  a  hobby,  68. 

Dreams,  in  natural  sleep,  2,  23 ; 
causes  of,  16,  24j  no,  215- 
217;  indications  of,  21,  23- 
24,  25,  34-35;  varieties  of, 
22-23  5  nightmare  due  to,  24, 
25 ;  treatment  of,  25 ;  pavor 
nocturnus  due  to,  27,  28; 
sleep  disorders  related  to,  29 ; 
somnambulism  due  to,  29; 
enuresis  due  to,  32;  insom- 
nia due  to,  37. 

Drinking,  worry  due  to  exces- 
sive, 52.  See  Alcohol. 

Drinking  cup,  value  of  indi- 
vidual, 171. 

Dropsy,  dilated  heart  a  cause 
of,  125. 

Drowsiness,  causes  of  day,  no, 
126,  204. 

Drugs,  dreams  due  to,  25,  215 ; 
use  of,  in  enuresis,  34 ;  value 
of,  for  worry,  60,  01,  77 ;  for 
neurasthenia,  86-87;  for  in- 
digestion, 106;  for  constipa- 
tion, 114-115;  for  alcohol 
habit,  130 ;  for  arterio-sclero- 
sis, 139;  for  pyorrhea,  175- 
177;  nightmare  due  to,  215; 
for  insomnia,  215-217. 

Dryden,  on  dreams,  18. 

Du  Bois,  on  sleep  like  a  pigeon, 
48. 

Dullness,  constipation  a  cause 
of,  no. 

Dumb-bells,  as  exercise,  192. 

Dyspepsia.  See  Digestion  and 
Indigestion. 

Ear,  insomnia  due  to  the,  43, 
45;  disturbances  of,  in  neu- 


INDEX 


255 


rasthenia,  83-84;  pain  in, 
from  mouth  disease,  166. 

Eating  before  retiring,  foods 
for,  224,  226;  effect  of,  on 
sleep,  225-226. 

Ecuador,  residence  in,  for  in- 
somnia, 242. 

Eczema,  kidney  disease  a 
cause  of,  125 ;  eyestrain  a 
cause  of,  141. 

Edison,  folly  of  following  sleep 
habits  of,  8. 

Efficiency,  tobacco  and  mental, 
133- 

Eggs,  poison  to  some,  136. 

Egypt,  residence  in,  for  neu- 
rasthenia, 94. 

Electricity,  use  of,  for  neuras- 
thenia, 99;  for  insomnia, 
230. 

Elliotson,  hours  slept  by,  8. 

Emerson,  reading,  for  insom- 
nia, 231. 

Emetin,  use  of,  175-177. 

Emmanuelists,  182-183. 

Emotion,  angina  pectoris  and, 

54,  55- 
Emotions,    glaucoma    due    to, 

149. 
Endemeba    buccalis,    pyorrhea 

and  the,  162,  175-177. 
Endurance,     increase     of,     by 

mastication,   105. 
Enemata,  use  of,  117. 
Enthusiasm,  effect  of,  in  exer- 
cise, 193. 
Enuresis,    mechanism    of,    32; 

causes   of,   32-33;    treatment 

of,  33-34;  indications  of,  34- 

35 ;  defective  vision  a  cause 

of,  150. 
Epictetus,  reading,   for  worry, 

67. 
Epicurus,   reading,   for  worry, 

67. 
Epilepsy,  pavor  nocturnus  and, 

29;  actions  in  psychical,  32; 

enuresis    and,    32;     famous 


men  afflicted  by,  64;  inher- 
ited, 89. 

"  Every  Picture  Tells  a  Story," 
57- 

Excesses,  neurasthenia  due  to, 
81. 

Excitement,  dreams  due  to, 
24;  in  pavor  nocturnus,  27; 
influence  of,  on  blood  pres- 
sure, 121. 

Excursion,  value  of  Sunday, 
95- 

Exercise,  for  acroparesthesia, 
34 ;  for  neurotic  children,  92 ; 
for  neurasthenia,  98;  for  in- 
digestion, 107 ;  influence  of, 
on  blood  pressure,  121 ;  for 
arterio-sclerosis,  138 ;  value 
of,  180,  181,  221;  effects  of 
moderate,  183-185 ;  evils  of 
deficient,  185;  over-,  186; 
which,  to  choose,  191 ;  in- 
door, 192;  enthusiasm  and, 
193;  of  mind,  193-194;  sum- 
mer and  winter,  193 ;  deep 
breathing,  194;  morning,  220. 

Exercises,  for  constipation, 
111-112;  for  faulty  posture, 
204;  for  cold  feet,  205;  on 
awaking,  219,  220;  for  in- 
somnia, 221,  232,  235-241. 

Exhaustion,  remedies  for  in- 
somnia due  to,  228,  241-242. 

Exposure,  to  be  avoided  in 
arterio-sclerosis,  138. 

Extremities,  in  acroparesthesia, 
34;  coldness  of,  44,  85,  160; 
remedies  for  cold,  44-45,  206 ; 
burning  in,  45 ;  arterio- 
sclerosis of,  125 ;  remedies 
for  burning,  206-207. 

Eyeballs,  exercise  of,  for  in- 
somnia, 232. 

Eye  defects,  neurasthenia  due 
to,  79,  154;  diseases  due  to, 
141,  143,  150;  symptoms  of, 
141 ;  means  of  detecting,  146; 
in  children,  150;  glasses  for, 


256 


INDEX 


151 ;  why  all  are  not  affected 
by,  152-153- 

Eye  hygiene,  blindness  from 
neglect  of,  148;  practice  of, 

156-157. 

Eyelids,  causes  of  puffy,  200. 

Eye  remedies,  use  of,  147,  150. 

Eyes,  purpose  of  closing,  in 
sleep,  2 ;  in  somnambulism, 
29 ;  insomnia  due  to,  45,  49, 
143,  154;  disturbances  of,  in 
neurasthenia,  84 ;  specks  be- 
fore, 125 ;  irritation  of,  from 
tobacco,  133 ;  pain  in,  141 ; 
diseases  affecting,  146 ;  glau- 
coma due  to  overuse  of,  149. 

Eyestrain,  symptoms  of,  141 ; 
motion  pictures  as  cause  of, 
157-158. 

Fad.     See  Hobby. 

Fainting,  in  kidney  pain,  57. 

Faith  in  one's  self,  value  of, 
47,  60,  242. 

Farm,  life  on,  for  neurasthe- 
nia, 93,  95. 

Fatigue,  insomnia  due  to,  36, 
44;  on  waking,  38,  200,  215; 
due  to  worry,  59;  due  to 
posture,  203 ;  remedies  for 
insomnia  due  to,  229,  241-242. 

Fear,  in  nightmare,  25-26;  in 
pavor  nocturnus,  27-29;  of 
punishment  in  enuresis,  33 ; 
insomnia  due  to,  43 ;  of  heart 
disease,  54-56,  85;  of  kidney 
disease,  56-57;  of  the  dark, 
208. 

Fears,  of  the  insomniac,  37,  41- 
42,  47,  74,  84,  243;  relation 
of,  to  worry  and  neurasthe- 
nia, 50;  in  hypochondriac, 
52-53;  in  worry,  53,  66;  in 
neurasthenia,  82-83. 

Feeding,  insomnia  in  infants 
due  to  irregular,  43. 

Feet,  insomnia  due  to  cold,  44; 
causes  of  cold,  44,  153,  165; 


remedies  for  cold,  44-45,  206 ; 
burning,  45,  206 ;  remedies  for 
burning,  206. 

Fermentation,  from  undermas- 
tication,  103-104;  insomnia 
due  to,  106;  remedies  for, 
106. 

Fetor  oris,  from  constipation, 
no;  from  pyorrhea,  164. 

Fever,  remedies  for  insomnia 
due  to,  209,  230. 

Fidgets,  from  neglected  milk 
teeth,  168 ;  from  deficient  ex- 
ercise, 186. 

Fielding,  on  sleep  before  mid- 
night, 12. 

Figs,  laxative  value  of,  114. 

Fire,  sitting  before  the,  for  in- 
somnia, 231. 

Fireplaces,  use  of,  in  bedroom, 
^108. 

Fishing,  value  of,  for  neuras- 
thenia, 95. 

Flaxseed,  use  of,  for  constipa- 
tion, 115. 

Fletcher,  Horace,  experiments 
of,  with  mastication,  103. 

Florida,  residence  in,  for  in- 
somnia, 242. 

Flushing,  in  neurasthenia,  85. 

Focal  infection,  meaning  of, 
165. 

Food,  complaints  of,  in  neu- 
rasthenia, 84;  for  infants,  90- 
91 ;  mastication  and,  utiliza- 
tion, 103-105 ;  indigestion  due 
to  fried,  107 ;  constipation  due 
to  rich,  113;  arterio-sclerosis 
due  to  highly  seasoned,  124; 
poisoning  by  protein,  135- 
136;  use  of  hard,  crusty,  for 
cleansing  teeth,  170 ;  exercise 
and,  185 ;  for  use  before 
retiring,  221,  225-226.  See 
Diet. 

Football,  as  exercise,  192. 

Football  games,  as  mind  exer- 
cise, 194, 


INDEX 


257 


Fortune  teller,  powers  claimed 
by,  19. 

Frame,  use  of  triangular,  for 
insomnia,  204. 

Franklin,  sleep  needs  of,  8; 
gout  and,  127 ;  on  fatigue, 
213;  air  bath  of,  224,  233; 
on  disturbed  sleep,  233- 
234- 

Frederick  the  Great,  hours 
slept  by,  8. 

Friction,  enuresis  due  to,  32; 
use  of,  for  acroparesthesia, 
34 ;  for  cold  feet,  45,  206 ;  for 
constipation,  116;  for  insom- 
nia, 206,  227,  229,  230. 

Friendship,  value  of,  71,  242; 
books  that  cultivate,  230-231. 

Fruitola,   117. 

Fruits,  use  of,  in  enuresis,  33; 
for  constipation,  114;  for 
cleansing  teeth,  170. 

Furfural,  in  tobacco  smoke, 
191. 

Galileo,  trial  of,  65. 

Gall-bladder,  effect  of  swal- 
lowed germs  on,  162. 

Games,  insomnia  due  to  excit- 
ing, 43- 

Gangrene,  arterio-sclerosis  a 
cause  of,  126. 

Garden,  cultivation  of,  as  a 
hobby,  79. 

Gas,  eructations  of,  in  neuras- 
thenia, 85 ;  production  of,  in 
constipation,  no;  in  tobacco 
smoke,  130-131 ;  effects  of 
carbon  dioxide,  200-203. 

Genitals,  enuresis  due  to  irri- 
tation of,  32. 

Gentleness,  value  of,  92. 

Geology,  as  a  hobby,  68. 

Germanicus,  dreams  of,  23. 

German  peasants,  method  of, 
for  insomnia,  229. 

Gibbons,  Cardinal,  rules  of 
health  of,  9,  136;  sleep  hab- 


its of,  9;  prescription  of,  for 
sleep,  10. 

Gin,  use  of,  in  arterio-sclerosis. 
138. 

Ginger,  use  of,  for  indigestion, 
1 06. 

Gladstone,  hours  slept  by,  8. 

Glasses,  benefits  of  wearing,  in 
insomnia,  143-145 ;  in  children, 
150;  proper  prescribing  of, 
151;  proper  use  of,  151-152; 
use  of,  for  motion  pictures, 
158. 

Glaucoma,  danger  in  using  eye 
remedies  for,  147 ;  causes  of, 
149;  signs  of,  149;  termina- 
tion of,  149;  treatment  of, 
149-150. 

Goethe,  sleep  needs  of,  8. 

Golf,  value  of,  for  worry,  70; 
for  neurasthenia,  95 ;  as  ex- 
ercise, 191,  192. 

Gout,  acroparesthesia  due  to, 
34;  insomnia  due  to,  44;  ar- 
terio-sclerosis due  to,  124; 
reason  for  occurrence  of, 
126-127;  glaucoma  due  to, 
149- 

Gravity,  influence  of,  in  insom- 
nia of  old,  125-126,  204. 

Grayson,  David,  reading,  for 
insomnia,  230,  231. 

Grippe,  kissing  a  cause  of,  171. 

Growing  pains,  cause  of,   165. 

Gum  boils,  pyorrhea  a  cause 
of,  164. 

Gums,  nervousness  due  to  dis- 
eased, 79;  pyorrhea  a  disease 
of  the,  163;  how  damaged, 
163 ;  causes  of  swollen,  in  in- 
fants, 169. 


Habit,  influence  of,  on  sleep 
needs,  8;  sleep  as  a,  38;  cry 
of,  210. 

Habits,  good,  hard  to  form, 
14;  insomnia  due  to,  37,  38, 


258 


INDEX 


43,  46;  as  to  defecation,  112- 

113. 

Hair,  growth  of,  in  sleep,  i. 

Hallucinations,  in  pavor  noc- 
turnus,  28;  loss  of  sleep  as 
cause  of,  39. 

Hammock,  use  <jf,  for  insom- 
nia,^:. 

Handel,  affliction   of,  64. 

Hands,  clapping  of,  for  som- 
nambulism, 30 ;  posture  a 
cause  of  cold,  204. 

Happiness,  as  to,  63-64,  76. 

Harvey,  on  walking  in  open 
air,  180. 

Hay  fever,  remedy  for  insom- 
nia due  to,  241-242. 

Head,  disturbances  of,  in  neu- 
rasthenia, 84. 

Headache,  from  neurasthenia, 
84;  from  constipation,  no; 
from  high  blood  pressure, 
122 ;  from  arterio-sclerosis, 
125 ;  from  quitting  tobacco, 
135 ;  from  eyestrain,  141 ; 
from  defective  vision,  141, 
150;  from  motion  pictures, 
158;  from  mouth  disease, 
166;  from  faulty  posture, 
203. 

Hearing,  in  sleep,  1-2 ;  in  neu- 
rasthenia, 83. 

Heart,  action  of,  in  sleep,  I,  2 ; 
dreams  due  to  impaired,  ac- 
tion, 24;  palpitation  of,  in 
neurasthenia,  82,  85 ;  effect 
of  arterio-sclerosis  on,  122- 
123 ;  depressor  nerve  of,  123 ; 
dilatation  of.  125;  aneurism 
of,  126;  smoker's,  132;  ef- 
fect of  moderate  exercise 
on,  183;  deficient  exercise 
on,  185 ;  overexercise  on, 
186. 

Heartbeat,  influence  of  worry 
on,  59. 

Heartburn,  in  neurasthenia,  85. 

Heart  disease,  fear  of,  in  hy- 


pochondriac, 53 ;  medicine 
for,  56;  fear  of,  in  neuras- 
thenia, 82 ;  high  blood  pres- 
sure due  to,  121 ;  arterio- 
sclerosis due  to,  124;  glau- 
coma due  to,  149 ;  due  to  oral 
disease,  165 ;  due  to  deficient 
exercise,  186,  192 ;  puffy  eye- 
lids due  to,  200 ;  remedies  for 
insomnia  due  to,  205. 

Heart  pain,  "  patent  medicines  " 
and,  54;  varieties  of,  54-56; 
causes  of,  54-56;  significance 
of,  54-56;  medicine  for,  55- 
56;  in  valvular  heart  disease, 
55. 

Heat,  enuresis  due  to,  32;  use 
of,  for  indigestion,  106 ;  ap- 
plication of,  or  cold  to  sick, 
206;  remedies  for  insomnia 
due  to,  208-209,  230. 

Hebrews,  neurasthenia  in,  81. 

Hemmeter,  views  of,  on  saliva, 
102-103. 

Hemophilia,  heredity  a  cause 
of,  89. 

Hemorrhagic  conditions,  use 
of  emetin  for,  176. 

Henry  IV,  quotation  from,  on 
insomnia,  36. 

Heredity,  somnambulism  due 
to,  30 ;  enuresis  due  to,  33 ; 
insomnia  due  to,  41,  48-49; 
means  of  overcoming  insom- 
nia due  to,  41,  48-49;  worry 
and  neurasthenia  due  to,  51, 
80,  153-154;  diseases  definite- 
ly due  to,  89;  arterio-sclero- 
sis due  to,  124 ;  refractive  er- 
rors and,  I53-I54- 

Hill  climbing,  use  of,  for 
worry,  70. 

Hilton,  John,  on  rest,  95-97. 

Hip  disease,  night  cry  and,  28; 
insomnia  due  to,  43. 

Hippocrates,  on  dreams,  19-21. 

History,  study  of,  as  hobby,  69. 

Hobby,    value    of,    for   worry, 


INDEX 


259 


67,  69;  kind  of,   to  choose, 

68,  69;   ways   of   practicing, 
68-69. 

Holmes,  Oliver  Wendell,  on 
use  of  drugs,  116;  reading, 
for  insomnia,  231. 

Homer,  on  dreams,  35. 

Hood,  on  the  bed,  196. 

Hop  pillow,  use  of,  205. 

Horace,  sleep  needs  of,  8. 

Hormone,  salivary,   102. 

Horseback,  sleeping  on,  2;  rid- 
ing, for  worry,  70;  for  con- 
stipation, no. 

Hospitals,  good  to  be  done  in, 
72. 

Hot-water  bottle,  use  of,  for 
cold  feet,  45. 

Hour,  importance  of  retiring 
at  definite,  14;  awaking  at 
fixed,  16. 

Hours  of  sleep,  best,  12-13; 
number  of,  necessary,  10-11; 
regulating,  according  to  sea- 
son, 13-14. 

Houston,  action  of  valves  of, 
109. 

Hubbard,  on  life  as  a  street 
car,  77 ;  on  educated  bowels, 
118;  on  health  and  wealth, 

195- 

Humboldt,  sleep  needs  of,  8. 

Humidity,  relation  of,  to  ven- 
tilation, 202. 

Hunger,  insomnia  due  to,  43; 
cry  of,  211. 

Hunter,  John,  sleep  needs  of,  8. 

Hunting,  as  exercise,  191. 

Hyde,  Dr.  De  Witt,  remedy  for 
insomnia  of,  239-241. 

Hydrocyanic  acid,  in  tobacco 
smoke,  131. 

Hygiene,  worry  due  to  neglect 
of,  51 ;  hypochondriac  and, 
52;  value  of,  in  cure  of 
worry,  61-62;  child,  in  pre- 
venting neurasthenia,  90 ; 
practice  of  eye,  156-157,  158; 


practices  opposed  to  oral, 
171. 

Hypertension.  See  Blood 
Pressure. 

Hypnotics,  double  personality 
in,  32. 

Hypnotism,  use  of,  for  insom- 
nia, 241. 

Hypochondriac,  attitude  of,  to 
body,  52-53;  similarity  of,  to 
worrier,  53. 

Hypochondriasis,  "  patent  medi- 
cines "  and,  53-57;  constipa- 
tion a  cause  of,  no. 

Hypodermic,  drugs  given  by, 
216. 

Hysteria,  dreams  in,  24;  pavor 
nocturnus  a  forerunner  of, 
29. 

Hysterics,  double  personality 
in,  32 ;  enuresis  in,  32. 

Ice  bag,  use  of,  for  insomnia, 
230. 

Ice  cap,  use  of,  on  the  sick, 
209-210. 

Ice  cream,  indigestion  due  to, 
107. 

Ice  water,  indigestion  due  to, 
107 ;  use  of  towels  wrung  in, 
for  insomnia,  229. 

Ichthyosis,  heredity  a  cause  of, 
89. 

Idle,  worry  common  in  the, 
72. 

Idleness,  remedy  for  evils  of, 
65,  72. 

Indian  clubs,  as  exercise,  192. 

Indian  hemp,  dreams  due  to, 
25- 

Indigestion,  dreams  due  to,  24; 
nightmare  due  to,  26 ;  pavor 
nocturnus  due  to,  26;  cold 
feet  a  symptom  of,  41 ;  in- 
somnia due  to,  43, 45,  49,  106; 
due  to  worry,  58 ;  in  neuras- 
thenia, 85 ;  common  causes 
of,  103,  105,  106;  cure  of, 


260 


INDEX 


105,  106-108;  varieties  of, 
105-106;  remedies  for  insom- 
nia due  to,  106;  constipation 
a  cause  of,  no;  high  blood 
pressure  a  cause  of,  122; 
arterio-sclerosis  a  cause  of, 
125;  tobacco  a  cause  of,  153; 
mouth  disease  a  cause  of, 
160,  165 ;  neglected  milk 
teeth  a  cause  of,  168;  cry  of, 
211. 

Indulgences,  nightmare  due  to, 
26. 

Infantile  paralysis,  kissing  a 
transmitter  of,  171. 

Infants,  sleep  habits  of,  10;  in- 
somnia in,  42-43,  168;  reme- 
dies for  insomnia  of,  43.  210 ; 
feeding  of,  90-91,  211 ;  teeth- 
ing in,  168-169;  care  of 
mouths  of,  169;  as  to  kiss- 
ing, 171-172;  use  of  ice  cap 
on  sick,  209-210;  crying  in, 
210-212. 

Inflammation,  relation  of  lung, 
to  sleep  posture,  15 ;  enure- 
sis  due  to,  43 ;  insomnia  due 
to,  43- 

Influenza,  as  to  insomnia  due 
to,  41,  145 ;  glaucoma  due  to, 
149. 

Injury,  neurasthenia  due  to,  81. 

Insanity,  pavor  nocturnus  a 
forerunner  of,  29;  insomnia 
due  to,  48 ;  fear  of,  in  worry, 
66;  heredity  a  cause  of,  89; 
insomnia  and,  243. 

Insight,  effect  of  neurasthenia 
on,  82. 

Insomnia,  value  of  sleep  habits 
in  cure  of.  14,  46,  217-218; 
causes  of,  in  children,  27,  42- 
43,  168 ;  definition  of,  36 ; 
mental  attitude  in,  36,  37-38, 
41,  47,  74,  83,  243 ;  relation 
of,  to  nerve  instability,  38- 
39,  141,  142-143,  154;  differ- 
ence between,  and  sleep  loss, 


39-41;  effects  of,  41-42,  243, 
245;  not  a  disease,  42,  213; 
causes  of,  42,  43-49,  82,  106, 
no,  133,  141,  143,  159-160, 
186,  205,  209;  remedies  for, 
in  children,  43,  210;  reme- 
dies for,  44-45,  99-100,  106, 
139,  204-207,  208-209,  210, 
218,  224-245;  how  to  regard, 
48,  74-75,  243,  244-245 ;  glau- 
coma due  to,  149 ;  drugs  for, 
J39,  215-217;  insanity  and, 
243- 

Insurance  companies,  blood 
pressure  and,  120. 

Intestines,  effect  of  swallowed 
germs  on,  120.  See  Bowels. 

Introspection,  neurasthenia  a 
cause  of,  82. 

Invalids,  worry  in,  73. 

Irons,  use  of  hot,  for  cold  feet, 
205. 

Irritability,  from  neurasthenia, 
82;  from  tobacco,  133,  135; 
from  mouth  disease,  166 ; 
from  deficient  exercise,  186; 
from  poor  ventilation,  200; 
from  soporific  drugs,  215. 

Islands,  value  of  Bahama  and 
Sandwich,  for  insomnia,  242. 

Italy,  value  of,  for  insomnia, 
242. 

Jackson,  Andrew,  method  for 
sleep  of,  224. 

James  I,  on  smoking,  132. 

Jar,  use  of  sudden,  for  som- 
nambulism, 30. 

Job,  on  man  born  for  trouble, 
76. 

Johnson,  affliction  of,  64. 

Jones,  Sir  William,  hours  slept 
by,  8. 

Kale,  use  of,  for  constipation, 

115. 

Kant,  view  of,  on  sleep,  7. 
Keller,  Helen,  affliction  of,  64. 


INDEX 


261 


Kidney  disease,  supposed  signs 
of,  56;  pain  in  back  caused 
by,  56-57 ;  mistaken  for  neu- 
rasthenia, 79;  high  blood 
pressure  due  to,  121 ;  arterio- 
sclerosis due  to,  124;  glau- 
coma due  to,  149;  due  to 
mouth  disease,  165:  puffy 
eyelids  as  sign  of,  200; 
means  of  overcoming  insom- 
nia due  to,  205. 

Kidneys,  insomnia  due  to  stone 
in,  44;  signs  of  arterio- 
sclerosis of,  125 ;  influence  of 
moderate  exercise  on,  185. 

Kindness,  value  of,  33,  92. 

King  David,  effect  of  youth 
sleeping  with,  222. 

Kings  ley,  on  thoughts  on 
awaking,  218-219. 

Kissing,  diseases  transmitted 
by,  171. 

Kohnstamm,  diet  for  constipa- 
tion, 115. 

Laboratory,  development  of,  as 
a  hobby,  69. 

Lactic  acid  bacilli,  use  of,  135- 
136- 

Lamb,  Charles,  affliction  of,  65 ; 
reading,  for  insomnia,  231. 

Laryngitis,  tobacco  a  cause  of, 
133- 

Laxative  foods,  114-115. 

Laxative  drugs,  avoidance  of, 
116-117. 

Laziness,  constipation  due  to, 
112. 

Lead,  arterio-sclerosis  due  to, 
poisoning,  124. 

Learned,  Dr.  J.  B.,  remedy  of, 
for  insomnia,  234-239. 

Lettuce,  soporific  value  of,  221. 

Life,  insomnia  due  to  irregular, 
46;  value  of  quiet,  for  angina 
pectoris,  54 ;  effect  of  worry 
on,  58 ;  effect  of  arterio- 
sclerosis on,  119,  126,  127; 


effect  of  alcohol  on,  129;  ef- 
fect of  tobacco  on,  130 ;  value 
of  orderly,  136.  See  Lon- 
gevity. 

"Life  of  Christ,"  reading,  for 
insomnia,  231. 

Light,  effect  of,  on  sleep,  n, 
207 ;  enuresis  due  to,  32  ; 
insomnia  due  to,  37;  early 
waking  due  to,  207;  ways  to 
offset  waking  due  to,  207; 
use  of  a,  in  sleeping  room, 
207-208. 

Limbs,  pricking  and  numbness 
in,  34;  insomnia  due  to  cold, 
in  children,  43.  See  Extrem- 
ities. 

Literature,  study  of,  as  hobby, 
69;  as  mind  exercise,  193. 

"  Little  Dorrit,"  reading,  for  in- 
somnia, 231. 

Liver,  action  of,  in  sleep,  i ; 
effect  of  worry  on,  59. 

"  Lives  of  the  Saints,"  reading, 
for  insomnia,  231. 

London,  value  of  visiting,  for 
neurasthenia,  94. 

"London  Lancet,"  analysis  of 
tobacco  in,  31 ;  quotations 
from,  on  eye  defects,  142-146, 
153-154. 

Longevity,  as  to  secrets  for, 
127;  agents  opposed  to,  128, 
130;  sour  milk  and,  135; 
means  of  attaining,  136.  See 
Life. 

L'Ouverture,  Toussaint,  effect 
of  strategy  of,  on  Napoleon 
First's  army,  39. 

Lumbago,  relief  of,  by  posture, 
219.  See  Back. 

Lungs,  action  of,  in  sleep,  i, 
2;  relation  of  disease  of,  to 
sleep  posture,  15 ;  effect  of 
tobacco  on,  133;  effect  of 
moderate  exercise  on,  184; 
effect  of  deficient  exercise 
on,  185;  description  of,  188; 


262 


INDEX 


effect  of  incomplete  expan- 
sion of,  189-190;  effects  of 
proper  use  of,  190;  effects  of 
expired  products  of,  202. 

Maccabaeus,  Judas,  dreams  of, 

23- 

Malnutrition,  pavor  nocrurnus 
due  to,  28;  enuresis  due  to, 
32;  insomnia  due  to,  43; 
from  neglected  milk  teeth, 
168. 

de  Manaceine,  Marie,  definition 
of  sleep  by,  3. 

Mania,  dreams  ending  in, 
29. 

Mann,  Horace,  on  habit, 
218. 

Marriage,  as  to  preventing,  of 
diseased,  89. 

Marsh  gas,  in  tobacco  smoke, 
130. 

Massage,  for  neurasthenia,  98 ; 
for  indigestion,  106,  211;  for 
insomnia,  230.  See  Friction. 

Mastication,  hypochondriac  and, 
52 ;  importance  of  thorough, 
102-103,  104-105,  107;  evils 
of  under-,  103-104;  use  of, 
to  develop  and  cleanse  the 
teeth,  170. 

Masturbation,  neurasthenia  due 
to,  81. 

Mattress,  value  of  hair,  197. 

Meals,  value  of  definite  hours 
for,  in  indigestion,  107; 
water  with,  113. 

Meat,  use  of,  in  enuresis,  33; 
neurotics  due  to,  91 ;  arterio- 
sclerosis due  to,  124. 

Medicine,  value  of,  in  heart 
disease,  56 ;  as  to  specifics  in, 
60.  See  Drugs. 

Medicine  ball,  as  exercise,  192. 

Melancholia,  dreams  in,  24 ; 
worry  a  cause  of,  59 ;  con- 
stipation a  cause  of,  no. 

Memory,  effect  of  sleep  loss  on, 


39;  in  neurasthenia,  82;  in 
arterip-sclerosis,  125. 

Meningitis,  insomnia  due  to,  44. 

Mentality,  effect  of  arterio- 
sclerosis on,  125. 

Metchnikoff,  longevity  secret 
of,  135- 

Methuselah,  no  more  like,  127; 
and  the  angel,  220. 

Mexico,  value  of,  for  neuras- 
thenia, 94. 

Microscope,  use  of,  as  a  hobby, 

6°  . 
Midnight,     sleep     before     and 

after,  12 ;  sleep  before,  and 
beauty,  13. 

Migraine,  heredity  a  cause  of, 
89. 

Milk,  use  of  hot,  for  cold  feet, 
45 ;  value  of,  in  enuresis, 
33 ;  use  of,  in  neurasthenia, 
99;  value  of  mother's,  90- 
91 ;  proprietary,  90-91 ;  con- 
densed, as  infant  food,  129; 
sour,  as  secret  of  longevity, 
135 ;  use  of,  for  protein 
poisoning,  136;  use  of  hot, 
for  insomnia,  225. 

Mind,  in  sleep,  2 ;  in  dreams, 
19 ;  anguish  of,  and  body,  50 ; 
rest  of,  50,  97;  effect  of 
worry  on,  59;  in  neurasthe- 
nia, 83;  effect  of  tobacco  on, 
131,  133;  effect  of  deep 
breathing  on,  190;  exercise 
of,  193-194. 

Mind  cures,  as  to,  71. 

Mirabeau,  sleep  needs  of,  8. 

Moderation,  value  of,  49,  136, 
245- 

Modesty,  constipation  due  to 
false,  112. 

Mohammed,  affliction  of,  64. 

Monsters,  dreams  of,  24. 

Moral  perversions,  nerve  in- 
stability due  to,  80. 

Morbidness,  deficient  exercise 
a  cause  of,  186. 


INDEX 


263 


More,  Sir  Thomas,  sleep  needs 
of,  8. 

Morphine,  paregoric  compared 
to,  43 ;  insomnia  due  to,  44 ; 
tobacco  compared  to,  134; 
use  of,  for  insomnia,  216 ;  ef- 
fects of,  in  one  case,  216- 
217. 

Mosquitoes,  dreams  due  to  buz- 
zing of,  24;  insomnia  due  to 
bites  of,  44;  precautions  nec- 
essary against,  199. 

Mosso,  on  air  inspired  in  sleep, 
2. 

Moth,  sleep  habits  of  the,  n. 

Motion  pictures,  eyestrain  due 
to,  157,  158;  rules  to  observe 
in  attending,  158. 

Mountain  climbing,  as  exercise, 

193- 

Mountains,  value  of  White  and 
Adirondacks,  for  insomnia, 
242. 

Mouth,  value  of  care  of,  for 
indigestion,  107 ;  as  source  of 
systemic  disease,  160-161 ; 
effects  of  germs  present  in, 
161-162 ;  diseases  due  to  un- 
healthy, 165-166 ;  prevention 
of  disease  of,  *"" 7-174;  care 
of  infants',  169,  practices  op- 
posed to  hygiene  of,  I73-I74* 
177- 

Mouth  washes,  use  of,  I73-I74> 
177. 

Murder,  dreams  of,  25. 

Muscles,  sleep  ptosis  due  to 
weakness  of,  34;  soreness  in, 
due  to  mouth  disease,  160, 
165.  See  Myalgia. 

Music,  value  of,  in  worry,  70; 
as  a  soporific,  231. 

de  Musset,  affliction  of,  64. 

Mustard,  use  of,  pack,  210;  in 
evening  meal,  221. 

Myalgia,  heart  pain  and,  55; 
backache  due  to,  55;  mouth 
disease  a  cause  of,  160,  165 ; 


relief  of,  in  obese,  207;  re- 
lief of,  by  posture  on  awak- 
ing, 219. 

Nails,  growth  of  the,  in  sleep, 
i. 

Napoleon,  control  of  sleep  by, 
I ;  effect  of  sleep  loss  on 
army  of,  39;  affliction  of,  64; 
on  the  bed,  212. 

Naps,  morning,  of  no  value, 
15- 

Nature,  as  to,  63,  80,  118,  140, 
188,  245- 

Nerve  tonics,  insomnia  due  to, 
44 ;  use  of,  in  neurasthenia, 
88,  89. 

Nervous,  enuresis  in  the,  32; 
type  of  insomnia  common 
in  the,  36 ;  heart  pain  in 
the,  54;  inheritability  of,  de- 
rangements, 89 ;  remedies  for 
insomnia  of  the,  205,  228,  230, 
241-242. 

Nervous  system,  effect  of  pa- 
rental disease  on,  of  off- 
spring, 80,  88-89 :  how  to 
strengthen  the  child's,  90-93 ; 
effect  of  eye  defects  on,  141, 
153-154;  effect  of  mouth  dis- 
ease on,  165-166;  effect  of 
moderate  exercise  on,  185 ; 
effect  of  deficient  exercise 
on,  186. 

Neuralgia,  intercostal,  mistaken 
for  heart  pain,  55 ;  tooth  ab- 
scess a  cause  of,  163. 

Neurasthenia,  dreams  in,  24; 
enuresis  in,  32;  acropares- 
thesia  from,  34;  fears  in,  50, 
82;  rest  and,  50,  93-97; 
causes  of,  51,  81-82,  88-89, 
91,  154;  worry  and,  51,  82; 
derivation  of  word,  78; 
synonyms  for,  78,  79;  dis- 
eases overlooked  in,  79;  defi- 
nition of,  79-80;  time  of  ap- 
pearance, 80,  81 ;  symptoms 


264 


INDEX 


in,  82-86;  sleep  in,  82;  drugs 
for,  86-87,  88,  99;  prognosis 
of,  87-88;  prevention  of,  89- 
93;  water  for,  98;  baths  for, 
98 ;  exercise  for,  98 ;  massage 
for,  98;  electricity  for,  99; 
diet  for,  99 ;  remedies  for 
insomnia  due  to,  99-100,  154, 
205,  228,  230,  241-242. 

Neuritis,  mouth  disease  a 
cause  of,  166. 

Neuron  theory  of  sleep,  7. 

Neuroses,  nerve  instability  due 
to,  80;  eyestrain  a  cause  of, 
141. 

Newton,  affliction  of,  64. 

Nicotianin,  in  tobacco,  130. 

Nicotine,  percentage  of,  in  to- 
bacco smoke,  131 ;  effect  of, 
on  rabbit,  131 ;  in  Havana 
cigars,  131 ;  as  cause  of  high 
blood  pressure,  133. 

Night  air,  erroneous  views 
concerning,  187,  199-200. 

Nightcap,  use  of,  206, 

Nightmare,  dreams  resembling, 
24;  sensations  in,  25-26; 
causes  of,  26,  215 ;  cure  of, 
26 ;  author's  experiences 
with,  26 ;  indications  of,  35- 
36. 

Night  sleep,  compared  to-day, 
12. 

Night  terrors,  27.  See  Pavor 
Nocturnus. 

Noise,  effect  of,  on  sleep,  n ; 
insomnia  due  to,  37 ;  effect 
of,  in  neurasthenia,  83-84; 
effect  of,  on  pain,  74;  pre- 
cautions against,  199. 

Norway,  value  of,  for  neuras- 
thenia, 94. 

Nose,  insomnia  due  to  the,  45, 
46;  cleaning  the,  219. 

Numbness,  causes  of,  34, 
84. 

Nutrition,  effect  of  deep 
breathing  on,  190. 


Obese,  use  of  abdominal  sup- 
ports in  the,  204 ;  use  of  spe- 
cial shoes  for  the,  207. 

Occupation,  value  of,  in  worry, 
72;  for  aged  and  invalids, 
73;  best,  for  neurotic  child, 
93- 

Odors,  complaints  of,  in  neu- 
rasthenia, 84.  See  Fetor 
Oris. 

Offsprings,  as  to  limitation  of, 
89. 

Old  age,  sleep  requirements  in, 
10 ;  blood  pressure  in,  121 ; 
arterio-sclerpsis  as  sign  of, 
124;  sleep  in,  125-126.  See 
Age. 

Operations,  hypochondriac  and, 
53- 

Ophthalmia  neonatorum,  blind- 
ness due  to,  148;  means  of 
preventing,  148. 

Ophthalmologist,  difference  be- 
tween, and  optician,  146-147; 
which,  to  consult,  155-156. 

Opium,  dreams  attributed  to, 
24 ;  use  of,  for  insomnia,  216. 

Osier,  on  heredity,  80 ;  on  the 
platter,  107. 

Otalgia,  mouth  disease  a  cause 
of,  166. 

Outdoor  sleeping,  194,  200,  203. 

Overeating,  nightmare  due  to, 
26;  value  of  not,  107-108; 
constipation  due  to,  113,  114; 
arterio-sclerosis  due  to,  124; 
protein,  135-136;  at  evening 
meal,  221 ;  before  retiring, 
226. 

Overexercise,  ill  effects  of, 
186. 

Overfatigue,  type  of  insomnia 
common  in,  36;  remedies  for 
insomnia  due  to,  205,  228- 
229. 

Overstudy,  insomnia  in  chil- 
dren due  to,  43. 

Overwork,  somnambulism  due 


INDEX 


265 


to  mental,  30;  insomnia  due 
to,  49;  neurasthenia  and,  50, 
80,  81,  95-97;  arterio-sclero- 
sis  due  to  muscular,  124; 
nerve  trouble  and,  153. 

Owl,  sleep  habits  of  the,  II. 

Oxygen,  absorption  of,  in 
sleep,  2 ;  absorption  of,  in 
work  and  rest,  184. 

Pain,  sense  of,  in  sleep,  2; 
dreams  due  to,  24;  cry  of, 
from  hip  disease,  28;  in 
limbs,  34,  125 ;  insomnia  due 
to,  43,  44 ;  heart,  54-56 ;  back, 
56,  57,  84,  207,  219;  kidney, 
56-57 ;  aggravation  of,  at 
night,  73-74;  from  arterio- 
sclerosis, 125 ;  glaucoma  a 
cause  of  eye  or  head,  149 ; 
from  mouth  disease,  160,  165, 
1 66 ;  in  the  obese,  207  ;  cry- 
ing in  infants  due  to,  211; 
relief  of  certain  kinds  of,  by 
posture,  219. 

Painting,  as  a  hobby,  68. 

Pallor,  mouth  disease  a  cause 
of,  164. 

Pancakes,  indigestion  due  to, 
107. 

Pancreas,  in  sleep,  I. 

Pancreatitis,  swallowed  germs 
as  a  cause  of,  162. 

Panza,  Sancho,  on  inventor  of 
sleep,  245. 

"  Paradise  Lost,"  quotation 
from,  on  the  mind,  231 ;  read- 
ing, for  insomnia,  231. 

Paraldehyde,  use  of,  for  in- 
somnia, 217. 

Paralysis,  arterio-sclerosis  a 
cause  of,  125,  126. 

Paregoric,  use  of,  in  children, 

43- 

Paresthesia,  mouth  disease  a 
cause  of,  166. 

Paris,  not  advisable  for  neu- 
rasthenia, 94. 


Parkhurst,  sleep  needs  of,  8. 

Parsnips,  laxative  value  of,  114. 

Pastries,  indigestion  due  to, 
107;  avoidance  of,  in  consti- 
pation, 115. 

Patent  and  proprietary  medi- 
cines, as  to  the  use  of,  43, 
53-57,  106,  117,  129,  147,  177. 

Pavor  nocturnus,  definition  of, 
27;  varieties  of,  27,  28; 
causes  of,  28,  29;  indications 
of,  28,  29,  35;  treatment  of, 
28,  29;  hip  disease  not  to  be 
mistaken  for,  28. 

Pepper,  use  of,  in  evening  meal, 
221. 

Peppermint,  use  of,  for  indi- 
gestion, 106. 

Perfume,  as  to  the  use  of,  in 
motion  picture  theaters,  157; 
value  of,  as  a  soporific,  205. 

Peroxide  of  hydrogen,  use  of, 
as  a  mouth  wash,  174. 

Pettenkofer  and  Voit,  on  oxy- 
gen absorption  in  rest  and 
work,  184 

Philanthropy,  as  a  work  for 
women,  72;  meaning  of,  72- 

v?3' 

Phosphates,  increase  of,  a 
cause  of  milky  urine,  85. 

Photography,  as  a  hobby,  69. 

Pies,  indigestion  due  to,  107. 

Pillows,  number  of,  necessary, 
203,  204 ;  posture  for  doing 
without,  203;  value  of  hop 
or  balsam,  205 ;  value  of 
medicated,  205 ;  Chinese  and 
Japanese,  205. 

Pin  and  needle  sensation,  from 
mouth  disease,  166. 

Pinworms,  enuresis  due  to,  32. 

Pipe  smoke,  nicotine  in,  131. 

Pipe  smoking,  compared  to 
cigar  and  cigarette,  131,  132. 

Plants,  use  of,  in  bedroom,  198. 

Plato,  reading,  for  insomnia, 
231- 


266 


INDEX 


Plautus,    on   the   best   course, 

100. 

Play,  value  of,  70,  187. 

Plays,  value  of,  for  mental 
quiet,  221. 

Pleurisy,  mistaken  for  heart 
pain,  55 ;  from  mouth  disease, 
164. 

Pneumonia,  relation  of,  to 
sleeping  posture,  15 ;  insom- 
nia due  to,  44;  prevalence 
of,  germs  in  healthy  mouths, 
161 ;  cold  air  as  a  predispos- 
ing cause  of,  190. 

"  Poet  at  Grass,  A,"  reading, 
for  insomnia,  231. 

Poisons,  dreams  due  to,  24,  25 ; 
alcohol,  25,  34,  44,  52,  54, 
80,  81,  88,  107,  I2i,  124,  128- 
130,  225;  insomnia  due  to,  44; 
from  constipation,  44,  109- 
110;  tobacco,  44,  121,  130- 
134 ;  worry  a  generator  of, 
58;  neurasthenia  due  to,  81- 
82;  high  blood  pressure  due 
to,  121,  133;  arterio-sclerosis 
due  to,  124;  excessive  use  of 
proteins  a  cause  of,  135-136; 
from  mouth  disease,  159,  163- 
166;  mouth  a  source  of,  160- 
162 ;  "  growing  pains  "  due  to, 
165 ;  some  ways  of  germ 
transmission,  170-171,  222; 
from  poor  ventilation,  200- 
202;  soporific  drugs  as,  215- 
216,  217. 

Pool  playing,  as  mind  exer- 
cise, 194. 

Poor,  ways  for  the,  to  over- 
come neurasthenia,  95. 

Poorhouse,  good  to  be  done  in 
a,  73- 

Pope,  affliction  of,  64. 

Porter,  use  of,  for  insomnia, 
225. 

Postage  stamps,  collecting,  as 
a  hobby,  69. 

Posture,   frequent  changes  of, 


in  sleep,  2;  dreams  due  to, 
16,  24;  as  to,  in  sleep,  15, 
16,  203 ;  nightmare  due  to, 
26;  backache  due  to  faulty, 
57;  sleeping,  for  doing  with- 
out pillows,  203 ;  evils  of 
slouching,  203-204 ;  treatment 
of  certain  insomnias  by,  204- 
205,  232;  sleep,  for  infants, 
21 1 ;  blood  stasis  of  sleep 
overcome  by,  219. 

Potatoes,  avoidance  of,  in  con- 
stipation, 115. 

Power,  loss  of,  in  limbs  on 
waking,  34. 

Practices,  neurasthenia  due  to 
unnatural,  82. 

Prayer,  value  of,  71-72. 

Precipices,  dreams  of  falling 
over,  24. 

Prevention,  of  neurasthenia, 
00-93;  of  eyestrain,  156-158; 
of  tooth  and  gum  disease, 
168-174;  of  infection,  170- 
171,  222. 

Pricking,  in  limbs,  34;  from 
neurasthenia,  84. 

Priestly,  sleep  needs  of,  8. 

Pronger,  Dr.  C.  Ernest,  on  eye 
defects,  142,  153-1 54- 

Protein,  poisoning  by  excessive 
use  of,  foods,  135-136. 

Prunes,  use  of,  for  constipa- 
tion, 114, 

Pseudo-psychologists,  views  of, 
on  dreams,  22. 

Psoriasis,  emetin  as  a  cure  for, 
176. 

Psychic  causes  of  insomnia,  37, 
41,  47,  74,  83. 

Psychotherapy,  application  of, 
for  worry,  67. 

Pulse,  in  sleep,  2;  attitude  of 
hypochondriac  toward,  53  J 
in  neurasthenia,  85. 

Punishment,  as  to,  in  somnam- 
bulism, 31 ;  in  enuresis,  33. 

Pyorrhea,    indigestion    due   to, 


INDEX 


267 


105,  159-160;  cause  of,  162, 
175-177;  action  of,  163-164; 
signs  of,  164;  prevalence  of, 
164;  results  of,  164-166;  oc- 
currence of,  in  children,  170; 
prevention  of,  170-174;  use 
of  emetin  for,  175-177;  cure 
of,  177-178. 
Pyridin  in  tobacco  smoke,  130. 

Quarles,  on  putting  off  cares, 
213 ;  on  conscience,  245. 

Quilts,  use  of,  197. 

Quoits,  use  of  games  of,  for 
worry,  70. 

Rabbit,  effect  of  nicotine  on, 

131- 

Rage,  easily  excited  in  neuras- 
thenia, 82. 

Rainbow  tints,  seeing,  around 
lights  from  glaucoma,  149. 

Raspberries,  avoidance  of,  in 
constipation,  114. 

Reading,  toilet,  to  be  avoided, 
112-113;  habits  of,  causing 
eyestrain,  157.  See  Books. 

Rectum,  inflammation  of  the,  a 
cause  of  enuresis,  32. 

Reed,  Dr.,  sleep  needs  of,  8. 

Refraction,  insomnia  due  to  er- 
rors of,  45,  142-145,  154.  See 
Eye  Defects. 

Religion,  value  of,  for  worry, 
71 ;  neurasthenia  a  founder 
of,  79. 

Remire,  Sir  John,  sleep  method 
of,  224. 

Respiration,  in  sleep,  I,  2;  im- 
paired, a  cause  of  dreams, 
24;  influence  of  worry  on, 
59;  amount  of  air  left  in 
lungs  after  ordinary,  189; 
failure  of  ordinary,  to  empty 
lungs,  189.  See  Air,  Lungs. 

Rest,  sleep  and,  1-3 ;  neglect  of, 
the  cause  of  ill  health  in  in- 
somnia, 41 ;  value  of,  in  bed 


in  insomnia,  41,  74-75,  243; 
value  of,  for  neurasthenia, 
50,  93-97;  effect  of,  on  blood 
pressure,  121. 

"Rest  and  Pain,"  Hilton's, 
quoted,  95-97- 

Rest  cure  of  Weir  Mitchell, 
94- 

Restlessness,  tobacco  a  cause 
of,  133- 

Rewards,  value  of,  in  somnam- 
bulism, 31 ;  in  enuresis, 

33- 

Rheumatism,  insomnia  due  to, 
44;  parental,  a  cause  of  weak 
offsprings,  80 ;  mouth  disease 
a  cause  of,  165. 

Rhinitis,  insomnia  due  to,  46. 

Riggs'  disease,  105,  163.  See 
Pyorrhea. 

Robe,  use  of  buffalo,  in  pre- 
venting bed  sores,  209. 

Rocking,  insomnia  in  children 
due  to,  in  sleep,  43;  avoid- 
ance of,  in  infants,  218;  so- 
porific value  of,  231. 

Romeo  and  Juliet,  quotation 
from,  on  care  and  sleep,  119. 

Round  shoulders,  prevention 
and  cure  of,  by  sleeping 
without  pillows,  203-204. 

Rousseau,  on  abstaining,  139. 

Rowing,  best  indoor  exercise, 
192. 

Ruskin,  on  the  eye,  158. 

Salabee,  reading,  "  Worry  "  of, 
for  worry,  66. 

Saliva,  functions  of  the,  102- 
103. 

Sanatorium,  for  neurasthenia, 
94;  as  to,  treatment  for  con- 
stipation, no;  motto  of  the, 
200. 

Sarcolactic  acid,  sleep  supposed 
to  be  due  to,  5. 

"  Sartor  Resartus,"  reading,  for 
insomnia,  231. 


268 


INDEX 


Scandinavians,        neurasthenia 

common  in,  81. 
Scarlet   fever,  insomnia   from, 

44- 

Scene,  change  of,  for  insomnia, 
242. 

Schoolwork,  insomnia  in  chil- 
dren due  to  overstudy,  43  ;  to 
be  limited  in  neurotic  chil- 
dren, 92. 

Sciatica,  from  mouth  disease, 
166. 

Science,  attitude  of  medical,  to- 
ward disease,  78-79. 

Scylla,  dreams  of,  23. 

Season,  regulating  sleep  ac- 
cording to,  13-14. 

Sea  voyage,  value  of  a,  for 
neurasthenia,  94;  for  eye  de- 
fects, 156;  for  insomnia,  242. 

Secretions,  body,  in  sleep,  2, 
3 ;  alteration  in  body,  in  neu- 
rasthenia, 85,  98. 

Sedentary  living,  constipation 
due  to,  no. 

Seneca,  reading,  for  worry,  67. 

Sensations,  kinds  of,  in  night- 
mare, 25-26 ;  enuresis  due 
to  external,  32 ;  pricking  and 
numbness  in  limbs,  34 ;  burn- 
ing, in  the  feet,  45,  206-207; 
varieties  of,  complained  of 
in  neurasthenia,  84-85 ;  burn- 
ing, of  the  urine,  85 ;  pin 
and  needle,  from  mouth  dis- 
ease, 1 66. 

Sensitiveness,  overcoming,  in 
worry,  70-71 ;  deficient  exer- 
cise a  cause  of,  186. 

Sex,  and  sleep,  10;  and  som- 
nambulism, 30;  and  neuras- 
thenia, 81 ;  worry  in  the  fe- 
male, 72. 

Sexual  practices  causing  neu- 
rasthenia, 82 ;  disturbances 
in  neurasthenia,  85-86. 

Sheets,  use  of  cotton,  197;  use 
of  straw  matting,  for  insom- 


nia of  heat,  209 ;  use  of  moist 
and  dripping,  for  insomnia, 
229. 

Shelley,  affliction  of,  64. 

Shock,  relation  of,  to  dreams, 
25;  mental,  a  cause  of  night- 
mare, 26 ;  insomnia  due  to, 
145 ;  cold  baths  a  cause  of, 
209;  means  of  overcoming, 
due  to  leaving  bed,  219. 

Shoes,  use  of  special,  for  the 
obese,  207. 

Sick,  attitude  of  the,  toward 
the  doctor,  60,  77,  86-87,  140- 
141,  156,  172  182-183;  appli- 
cation of  heat  or  cold  to  the, 
206;  restlessness  in  the,  209; 
preventing  bed  sores  in  the, 
209 ;  use  of  an  ice  cap  on  the, 
209-210;  waking  the,  for 
medicine,  212. 

Side  to  sleep  on,  15-16.  See 
Posture. 

Sight,  sense  of,  in  sleep,  2; 
hallucinations  of,  from  loss 
of  sleep,  39;  disturbances  of, 
in  neurasthenia,  84;  dimness 
of,  from  tobacco,  133 ;  causes 
of  loss  of,  148;  effect  of 
glaucoma  on,  149. 

Silver  nitrate,  as  a  cure  of 
tobacco  habit,  134 ;  use  of, 
in  preventing  blindness,  148. 

Sinclair,  Sir  John,  hours  slept 
by,  8;  sleep  method  of,  224. 

Skin,  excretion  by  the,  in 
sleep,  1,3;  blood  supply  to 
the,  in  sleep,  3 ;  effect  of 
moderate  exercise  on  the, 
184;  ill  effects  of  deficient 
exercise  on  the,  185 ;  benefits 
of  deep  breathing  on  the, 
100. 

Slavs,  neurasthenia  common 
in,  81. 

Sleep,  and  rest,  1-3,  41,  74-75, 
243 ;  definitions  of,  3 ;  neces- 
sity of,  3-4,  7,  39-40 ;  theories 


INDEX 


269 


of,  4-7 ;  requirements  in  chil- 
dren, 10,  218;  requirements 
in  adults,  10;  effects  of  ex- 
cessive and  deficient,  n,  39- 
40;  proper  time  for,  11-12, 
13-14;  day  and  night,  com- 
pared, 12 ;  before  and  after 
midnight,  12-14;  beauty  and, 
13;  posture  in,  15-16;  death 
and,  17;  importance  of  good, 
habits,  14,  46,  217-218;  fitful, 
38;  unref  resning,  38;  effect 
of  mental  attitude  on,  37,  41, 
47,  74,  75,  83,  243.  See  In- 
somnia. 

Sleep  drunkenness  29. 

Sleeping  outdoors,  92,  194,  200, 
203,  208. 

Sleeping  room.   See  Bedroom. 

Sleeping  together,  possible  ill 
effects  of  two,  222. 

Sleep  ptosis,  34. 

Sleepwalking,  29.  See  Som- 
nambulism. 

Slippers,  use  of,  for  cold  feet, 
206. 

Smell,  sense  of,  in  sleep,  2 ;  dis- 
orders of,  in  neurasthenia, 

84- 

Smokers  heart,  132. 

Smokers'  sore  throat,  131. 

Smoking,  insomnia  prolonged 
by,  on  waking,  38 ;  evils  of 
tobacco,  34,  44,  54,  81,  121, 
132,  134;  cigar,  cigarette  and 
pipe  compared,  131-132. 

Sneezing,  superstition  concern- 
ing, 22. 

Snowstorms,  as  a  cause  of 
death,  200. 

Socrates,  on  eating  to  live,  118. 

Soda,  indigestion  due  to,  water, 
107;  use  of  bicarbonate  of, 
for  burning  feet,  206-207. 

Somnambulism,  relation  of,  to 
dreams,  29-30;  feats  per- 
formed in,  30;  causes  of,  30; 
means  of  stopping  an  attack 


of,  30-31;  treatment  of,  31; 
indications  of,  30,  34-35, 
enuresis  a  partial,  32;  talk- 
ing in  sleep  a  form  of,  31; 
double  consciousness  the 
highest  form  of,  31-32;  fa- 
mous men  afflicted  by,  64. 

Somnolentia,  29. 

Soothing  syrups,  avoidance  of, 
215-217. 

Soreness,  complaints  of,  in 
neurasthenia,  84 ;  mouth  dis- 
ease a  cause  of  muscle,  160, 
165. 

Soul,  as  to  the,  in  dreams,  20- 
24. 

Sounds,  dreams  due  to,  24. 

Sour  milk,  as  secret  of  lon- 
gevity, 135;  use  of,  for  pro- 
tein poisoning,  136. 

Speakers  in  public,  angina  pec- 
toris  in,  54. 

Specialist,  the  failing  of  the, 
145-146;  consulting  a,  in 
other  cities,  155-156;  family 
doctor  and  the,  214, 

Specifics,  as  to,  in  medicine, 
60;  no,  for  worry,  77;  no, 
for  insomnia,  213. 

Spencer,  quotation  from  auto- 
biography of,  244. 

Sphygmomanometer,  use  of 
the,  I20-I2I ;  in  arterio- 
sclerosis, 124. 

Spinach,  laxative  value  of,  115. 

Spinal  douche,  uses  of  the,  31, 
33,  98. 

Spinal  weakness,  78.  See  Neu- 
rasthenia. 

Spine,  complaints  of  the,  in 
neurasthenia,  84. 

Sponge  bath,  uses  of  the,  209. 

Spray  and  shower  bath,  use  of, 
in  insomnia,  230. 

Stairway,  angina  pectoris  due 
to  rapidly  climbing  a,  54. 

St.  Augustine,  reading,  for 
worry,  67. 


270 


INDEX 


Stamps,  collecting  postage,  as 
a  hobby,  69. 

Stasis,  sleep  due  to,  of  blood 
in  thyroid  gland,  4;  means 
of  overcoming  effects  of 
blood,  in  sleep,  219. 

Sterne,  on  pearly  teeth,  159. 

Stevenson,  affliction  of,  64. 

St.  Francis  of  Assisi,  reading, 
for  insomnia,  231. 

Stiffness,  complaint  of,  in  neu- 
rasthenia, 84. 

Stillness,  night  sleep  favored 
by,  ii. 

Stimulants,  insomnia  due  to 
tonics  containing,  44 ;  use  of, 
in  neurasthenia,  99 ;  consti- 
pation due  to,  113;  tobacco, 
I33-U4;  use  of,  in  evening 
meal,  221. 

Stomach,  actions  of  the,  in 
sleep,  i,  3,  226 ;  effects  of 
mastication  on  the,  102-105 ; 
disturbances  of  the,  causing 
indigestion,  106 ;  cancer  of 
the,  106,  178;  distention  of 
the,  from  constipation,  no; 
effect  of  water  at  meals  on 
the,  113;  passage  of  swal- 
lowed germs  through  the, 
161-162;  effect  of  moderate 
exercise  on  the,  185 ;  sleep 
influenced  by  food  in  the, 
224,  225;  sleep  disturbed  by 
overloading  the,  226. 

Stories,  exciting,  a  cause  of 
pavor  nocturnus,  28 ;  som- 
nambulism due  to,  of  sleep- 
walking, 30 ;  frightening,  a 
cause  of  insomnia  in  chil- 
dren, 43 ;  writing,  as  a  hobby, 
69 ;  bogy,  to  be  avoided,  92 ; 
kinds  of,  to  be  avoided  in 
insomnia.  230 

Strain,  pain  in  the  back  due 
to,  57- 

Strawberries,  avoidance  of,  in 
constipation,  114. 


Strength,  increase  of,  by 
proper  mastication,  105 ;  ef- 
fect of  exercise  on  mental, 
185. 

"Sudden  Death,"  54. 

Suffocation,  infant  deaths  due 
to,  222. 

Suggestion,  insomnia  due  to, 
37,  4i,  47,  74,  75,  83,  243;  in 
treating  insomnia,  47,  182, 
242;  use  of,  in  overcoming 
worry,  67. 

Suicide,  worry  a  form  of,  58; 
eye  defects  as  a  cause  of, 
154- 

Sun,  and  the  doctor,  199; 
means  of  overcoming  early 
waking  due  to  the,  207. 

Supraorbital  foramina,  pres- 
sure over,  for  somnambu- 
lism, 30. 

Sweat,  increase  of,  in  sleep,  3  ; 
clammy,  in  cardiac  pain,  55 ; 
increase  of,  by  exercise,  184; 
absorption  of,  by  feather 
mattress,  197;  remedies  for 
insomnia  due  to,  208-209; 
contamination  of  under- 
clothes by,  223. 

Sweating,  localized,  in  neuras- 
thenia, 85  ;  excessive,  a  cause 
of  burning  feet,  206. 

Swedenborg,  dreams  of,  22. 

Swift,  on  the  best  doctors,  242. 

Syphilis,  parental,  a  cause  of 
weak  offsprings,  80 ;  Bible 
reference  to,  89;  arterio- 
sclerosis due  to,  124. 

System,  importance  of,  14. 

Talking  in  sleep,  31. 

Tarts,  indigestion  due  to,  107. 

Taste  sense,  in  sleep,  2 ;  in  neu- 
rasthenia, 83. 

Taylor,  Jeremy,  hours  slept  by, 
8. 

Tea,  insomnia  from,  44;  heart 
pain  from,  54;  neurasthenia 


INDEX 


271 


from,  81 ;  use  of,  for  chil- 
dren, 91 ;  use  of,  in  neuras- 
thenia, 99;  use  of  beef,  99, 
100,  139;  indigestion  from, 
107;  constipating  action  of, 
114;  high  blood  pressure 
from,  121 ;  use  of,  in  evening 
meal,  221 ;  before  retiring, 
221. 

Tears,  neurasthenic  easily  ex- 
cited to,  82. 

Teeth,  insomnia  due  to,  45,  46, 
159.  167,  179;  diseased,  over- 
looked in  neurasthenia,  79; 
purpose  of  the,  102;  painful 
feet  caused  by  diseased,  153; 
effects  of  diseased,  164-166; 
growing  pains  due  to  dis- 
eased, 165 ;  nervousness  due 
to  unerupted  and  misplaced, 
166;  importance  of  milk, 
168;  care  of  infants'  and 
children's,  169-170;  times  for 
cleansing  the,  172;  method  of 
cleansing  the,  173;  folly  of 
saving  diseased,  175 ;  treat- 
ment of  diseased,  177-178. 

Teething,  erroneous  views  con- 
cerning, 1 68. 

Temper,  cry  of,  211. 

Temperament,  differences  of, 
explains  ability  to  do  with 
little  sleep,  8. 

Temperature,  body,  in  sleep,  3; 
hypochondriac  and  body,  53; 
proper,  of  the  sleeping  room, 
208 ;  of  various  baths,  227. 

Temple,  Sir  William,  on  exer- 
cise, 180. 

Tennis,  as  exercise,  192. 

Tennyson,  affliction  of,  65; 
reading,  for  insomnia,  230. 

Terror,  experiences  of,  a  cause 
of  nightmare,  26. 

Theater,  value  of  the,  for 
worry,  70;  for  neurasthenia, 
95 ;  as  to  the  motion  picture, 
157-158;  for  insomnia,  221. 


Thiers,  M,  control  of  sleep  by, 
8. 

Thought,  neurasthenia  and  per- 
verted, 50;  insistent,  the 
cause  of  worry,  67. 

Throat,  insomnia  due  to  the, 
44,  45,  46;  smokers'  sore, 
131 ;  germs  causing  sore, 
transmitted  by  kissing,  171 ; 
value  of  inspecting  infant's, 
169. 

Throbbings,  from  high  blood 
pressure,  122. 

Thyroid  gland  theory  of  sleep, 
4-5- 

Tightness,  complaint  of,  in 
neurasthenia,  84. 

Tilton,  Theodore,  sleep  method 
of,  224. 

Time  sense  in  sleep,  16. 

Tingling,  arterio-sclerosis  a 
cause  of,  125. 

Tobacco,  acroparesthesia  due 
to,  34;  insomnia  due  to,  38, 
44>  J33 :  use  of,  for  insomnia, 
38,  226 ;  heart  pain  due  to,  54 ; 
neurasthenia  due  to,  81 ;  high 
blood  pressure  due  to,  121, 
132,  133;  composition  of, 
131 ;  nicotine  in,  131 ;  ill  ef- 
fects of,  131-132,  133-134; 
cure  of,  habit,  134-135; 
use  of,  in  arterio-sclerosis, 
138. 

Tobacco  heart,  132. 

Tobacco  smoke,  percentage  of 
nicotine  in,  131. 

Toilets,  as  to,  in  sleeping 
rooms,  198. 

Tongue,  study  of  the,  by  hypo- 
chondriac, 53 ;  coating  of 
the,  from  constipation,  no. 

Tonics,  the  best,  for  children, 
33-34;  strychnine,  a  cause  of 
insomnia,  44 ;  use  of,  in  neu- 
rasthenia, 88,  99. 

Tonsils,  as  cause  of  pavpr  noc- 
turnus,  27;  insomnia  in  chil- 


272 


INDEX 


dren  due  to,  43 ;  disease  of, 
overlooked  in  neurasthenia, 
79;  as  cause  of  painful  feet, 
!S3 ;  growing  pains  due  to, 
165. 

Toothbrush,  use  of,  in  in- 
fants, 169;  in  children,  170; 
care  of  the,  170,  173;  kind 
of,  to  purchase,  172-173; 
method  of  using  the,  173. 

Tooth  pastes  and  powders,  173. 

Touch  sense,  in  sleep,  16. 

Towels,  germs  on,  171 ;  use  of 
wet  Turkish,  for  insomnia  of 
heat,  209. 

Trachoma,  danger  in  using  eye 
remedies  for,  147. 

Trional,  use  of,  for  insomnia, 
217. 

Trudeau,  affliction  of,  64. 

Tuberculosis,  in  frequency  of, 
in  heart  disease,  15 ;  relation 
of,  to  posture,  15-16;  some 
famous  men  afflicted  by,  64; 
some  ways  of  transmitting, 
171,  222 ;  influence  of  hygiene 
on  mortality  from,  191. 

Turnips,  value  of,  for  constipa- 
tion, 115. 

Ulcer  of  the  stomach,  indiges- 
tion due  to,  106 ;  appendici- 
tis a  stimulator  of,  153. 

Underwear,  kind  of,  for  ar- 
terio-sclerosis,  139 ;  sleeping 
in,  to  be  avoided,  223. 

Ureter,  stone  and  kink  in,  as 
cause  of  pain,  57. 

Urinary  passages,  enuresis 
due  to  inflammation  of,  32. 

Urinate,  frequent  desire  to,  in 
neurasthenia,  85. 

Urine,  incontinence  of  the,  32 ; 
enuresis  due  to  highly  acid, 
32 ;  fake  test  of  the,  for  kid- 
ney disease,  56;  milky,  85; 
influence  of  exercise  on  the, 
185. 


Uterine  disturbances,  back  pain 
in  women  due  to,  57. 

Vasomotor,  disturbance  of, 
mechanism  in  neurasthenia, 
85 ;  functions  and  kinds  of, 
nerves,  123. 

Vegetables,  use  of,  in  enure- 
sis, 33  ;  in  neurasthenia,  99 ; 
in  constipation,  114-115;  so- 
porific, 221. 

Venery,  neurasthenia  due  to, 
82. 

Ventilation,  nightmare  due  to 
poor,  26;  pavor  nocturnus 
due  to  poor,  27-28;  insom- 
nia in  children  due  to  poor, 
43;  evils  of  poor,  186,  187- 
188,  190-191,  199-202;  effect 
of  poor,  on  sleep,  200;  mod- 
ern views  on  ill  effects  of 
poor,  202 ;  proper,  of  the 
sleeping  room,  202-203 ;  tem- 
perature for  the  sleeping 
room,  208;  crying  in  infants 
due  to  poor,  211. 

Venus,  high  blood  pressure  in 
worshipers  of,  121. 

Vergil,  sleep  needs  of,  8. 

Veronal,  use  of,  for  insomnia, 
217. 

Verses,  writing,  as  a  hobby, 
69;  for  mental  balance, 

71- 

Vertigo,  some  causes  of,  no, 
133,  141,  166. 

Vinegar,  use  of,  in  evening 
meal,  221. 

Vision,  disturbances  of,  in  neu- 
rasthenia, 83;  dimness  of, 
from  kidney  disease,  133; 
dim  and  foggy,  from  to- 
bacco, 133 ;  dim  and  foggy, 
from  glaucoma,  149. 

Vital  fluid,  fear  of  loss  of,  in 
neurasthenia,  85. 

Voltaire,  on  the  fate  of  a  na- 
tion, 10 1. 


INDEX 


273 


Von    Noorden's   treatment   of 
constipation,  114. 


Walking,  as  exercise,  191 ;  as 
an  appetizer,  220;  for  fa- 
tigue, 221. 

Wallpapers,  kinds  of,  for  use 
in  bedroom,  199. 

Walton,  reading,  for  worry,  66 ; 
for  insomnia,  231. 

Watch,  ticking  of  a,  under  pil- 
low, for  insomnia,  225. 

Water,  use  of  dash  of  cold, 
for  somnambulism,  30;  with- 
holding, in  enuresis,  34;  use 
of  hot  and  cold,  for  cold 
feet,  45 ;  use  of,  in  neuras- 
thenia, 08;  ice,  a  cause  of 
indigestion,  107;  as  a  cause 
and  cure  of  constipation, 
113;  drinking,  with  meals, 
113;  getting  up  at  night  to 
pass,  125 ;  use  of,  in  arterio- 
sclerosis, 138. 

Wax  in  the  ears,  insomnia  due 
to,  45. 

Weakness,  sleep  ptosis  a  mus- 
cular, 34 ;  on  awaking,  83 ; 
arterio-sclerosis  a  cause  of 
muscular,  125 ;  due  to  mouth 
disease,  164;  deficient  exer- 
cise a  cause  of  general,  185; 
hypnotism  a  cause  of  men- 
tal, 241. 

Weariness  after  eating,  in  neu- 
rasthenia, 85. 

Weather,  value  of  changes  in 
the,  187-188;  remedies  for  in- 
somnia due  to  cold  and  hot, 
208-209. 

Weir  Mitchell  treatment  of 
neurasthenia,  94. 

Wellington,  Duke  of,  sleep 
needs  of,  8. 

Wesley,  hours  slept  by,  8. 

West  Indies,  value  of,  for  in- 
somnia, 242. 


Wheaten  grits,  use  of,  for  con- 
stipation, 114. 

Whisky,  use  of,  for  insomnia, 
225. 

Wife,  loss  of  affection  for,  in 
neurasthenia,  82. 

Will,  muscles  trained  to  re- 
spond to,  by  exercise,  185. 

Will  power,  need  of,  for  cure 
of  worry,  60;  for  alcohol 
habit,  130;  for  tobacco  habit, 
134- 

Window  blinds,  precautions 
necessary  against  rattling, 
209. 

Window  boards,  use  of,  203. 

Windows,  use  of,  for  ventila- 
tion, 202-203. 

Window  shades,  use  of,  to  pre- 
vent early  waking  due  to 
light,  207. 

Window  tent,  use  of,  194. 

Windstorms,  as  cause  of 
death,  200. 

Wines,  constipation  due  to, 
113;  use  of,  in  arterio- 
sclerosis, 138. 

Winter,  need  of  exercise  in, 
193 ;  remedies  for  insomnia 
due  to,  208. 

Women,  sleep  needs  of,  10; 
work  suitable  for,  72. 

Wool,  use  of,  for  bed  clothing, 

197- 

Work,  value  of,  65,  68,  72,  73; 
capacity  for,  diminished  in 
neurasthenia,  82 ;  need  of  va- 
riety in,  95,  187 ;  tobacco  and 
mental,  133-134;  as  to  talk- 
ing about,  221. 

Workers,  high  blood  pressure 
in  hard,  121. 

Workingmen,  back  pain  com- 
mon in,  57. 

Worms,  enuresis  due  to,  32; 
insomnia  in  children  due  to, 

43- 

Worry,  nightmare  due  to,  26; 


274 


INDEX 


type  of  insomnia  common  in, 
36;  insomnia  due  to,  36,  37- 
38,  41,  47,  74,  83,  145;  reme- 
dies for  insomnia  due  to,  37, 
47-48,  75,  205.  228,  243;  in- 
somnia's ill  effects  due  to,  41- 
42;  definition  of,  51;  causes 
of,  51-58,  166,  169;  resem- 
blance between  hypochon- 
driac and  worrier,  53  ;  effects 
of,  58-59;  cure  of,  60-77;  in- 
sanity and,  66;  value  of 
bobbv  for,  67-69;  arterio- 
sclerosis due  to,  124;  influ- 


ence of,  on  arterio-sclerosis, 
138;  glaucoma  due  to,  149. 

X-ray,  value  of,  in  teeth  exami- 
nation, 46,  167,  179;  worry's 
ill  effects  shown  by,  58. 

Yawn,  exercising  in  manner  of 

a,  on  waking,  219. 
Youth,   effect   of   smoking  on, 

131 ;  age  sleeping  with,  222. 

Zola,  hours  slept  by,  8. 


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